Welcome to this guided meditation to help you release yourself from judgment.
Judgment is a practice just like meditation is a practice.
We can alter that practice at any point when we give it the attention and the time and the devotion from an internal place to release that practice and begin to open to the practice of curiosity,
Of wonder,
And of neutrality.
So beginning this meditation,
Ideally you're in a seated posture,
Bringing your power centers into alignment by creating an upright posture through the spine,
Imagining the spine creating a vertical line going upright from the base of your seat to the crown of your head.
Bringing yourself into the awareness of your breath,
Your breath going in and your breath going out.
Taking three mindful breaths,
Bringing that inhale in nice and long and deep into the body,
Allowing the exhale to release fully long,
Extended,
Full exit of the breath from the body.
And again.
And again.
Noticing your shoulders,
Giving them the instruction to relax and let go.
Bringing your attention to your face,
Letting your face soften,
Your jaw relax,
Your skull bones relax,
Loosen,
Open.
Using your belly,
Softening the belly,
Bringing your attention to your throat,
Imagining your throat as an open channel with the breath traveling up and down,
In and out.
No restrictions,
No constrictions.
Allowing yourself to travel through the past 24 hours or so,
Bringing up something that disturbed you,
Something that you don't like,
Something that you criticized or wanted to bring to an end.
Bringing that forth inside yourself,
Just noticing right now your relationship with it,
Noticing what feeling that brings up in your body.
Where is the feeling?
What is the sensation physically in your body?
What is the emotion,
Give it a name,
Give it an intensity,
An equality.
Where the thoughts and the storyline that are getting drummed up as you bring this into yourself,
Into your mind,
Into your body.
Allowing yourself to really feel fully all the experience of what happens for you in your resistance to your judgment of your criticism of whatever it is that's going on.
Allowing yourself to really get in touch with all the sensations of it and noticing what it's doing overall to your energy and your being.
I want you to take that situation that's causing this experience within you and I want you to push it outside you,
In front of you,
Put it in a box.
Imagine it in a box.
You can put it in like a screen,
Like a television or a computer.
You can put it in a physical box.
Just put it outside in front of you.
Push it away from you about 10,
20 feet,
Wherever you feel like it needs to be so that you can come back into a relaxed state.
Now take a moment to just notice your separateness from that situation.
Know that the situation is there,
The thing is there,
Or the person,
The event,
It's there and you're over here,
Separate,
Detached.
And if you can't begin to unravel and detach from that situation,
The feelings are all still there,
Take the box and push it farther away.
If you have to put it behind you,
Put it behind you where you can't see it.
Come back into your body and your breath.
Three more nice,
Deep,
Relaxed breaths again.
As you bring yourself back into a more relaxed state,
Soften the jaw,
Soften the belly,
Soften the shoulders,
Open throat again.
Relax your brow and your forehead.
Bring yourself down.
Imagine your attention coming right down into your heart space.
Come into the space that is where your physical heart is and just expand that to a bigger circle in the middle of your body.
Let your attention rest gently there.
Let your heart soften and open.
And remember that you have the quality and capacity for wonder,
For curiosity,
For detachment,
Neutrality,
For not caring,
For creating new meaning.
The power to do that resides here in your heart space.
Whatever judgment,
Resistance you experience to anyone,
Any situation is a way of putting up walls,
It's a way of trying to gain control,
It's a way of compartmentalizing and managing your life,
And one that you can outgrow by expanding your sense of self,
Your ability to hold life in wonder and curiosity,
Your ability to hold compassion for others and their limitations,
Their habits,
Their weaknesses,
To expand a story in your mind that includes love,
Compassion,
Wonder,
Curiosity.
The question is how big do you have to make that box to create a storyline that will allow you to let down the walls of judgment and experience a sense of free-floating easily,
Comfortably,
And readily along what you meet and greet in life,
Knowing that you'll have opinions as will others,
But the judgment only creates limitation.
And because the judgment is there,
It's reflecting some source of self-judgment,
Which is a big limiter and usually a source of great self-harm.
Coming back and bringing your attention to heart space,
Imagining your heart space expanding out,
Encompassing your whole body for the next three breaths,
Expanding it out,
Expanding it out farther and farther as far as you need to expand it so that you can increase your sense of self-awareness to make it larger and greater than any judgment that you have.
Self-judgment is lying deep,
Deep,
Deep within that situation.
It's for it to be revealed,
And that's revealing,
And your undoing of it is your freedom.
Coming back to your breath,
Allowing your heart space to relax,
Drawing it back in,
Allowing yourself to take a few minutes after this meditation to make some notes,
Do some reflecting on what you experienced,
What you might have learned.
Come back and revisit this meditation at any point to help you continue to work towards taking down the walls of judgment and opening up the sphere of wonder,
Curiosity,
Neutrality,
And compassion.
