Hi and welcome.
My name is Jordana Reem.
This is a meditation for releasing judgment,
Judgment that you've inflicted on yourself and judgment that you knowingly or unknowingly have inflicted on others.
We're going to begin this meditation by really listening to ourselves taking some time in quiet to hear what's there,
What's inside of us.
Oftentimes we judge a thought before the thought even has a chance to register.
And when we do this,
We are stifling our ability to release.
Maybe a thought is not one that we want to have,
But if we don't let ourselves have it,
Then it gets pushed under the covers,
Bottled up inside.
And so we create space for it to reveal itself.
And once it's revealed,
We can choose to simply let it go without judgment.
And this allows us then to be less judgmental of others,
To become better listeners.
And in this time,
Listening is possibly the best and highest form of communication.
So let's get started.
Find your comfortable meditation position,
Either sitting up or laying down if you need to.
If you're seated in a chair,
You'll plant your feet firmly on the ground.
Lengthen up through your spine with the neck straight.
Relax through the shoulders and soften the face.
Take a deep breath and gently relax the eyes to close.
Let your breath come into its natural rhythm and bring all of your awareness to your breath.
Watching the breath flow in through the nostrils and breath moving out from the nostrils.
Relaxing the breath to close.
Breathing in and breathing out.
See if you can notice the space between the breath in and before the breath out.
And the space before the breath in,
After the breath out.
Maybe even a resting place between in and out.
As we begin the practice,
Just centering ourselves in the space we create,
From conscious breath.
And so we don't try to push away any thoughts.
In this space,
We allow thoughts to arise.
And actually you can let it unfold.
Now can you watch this thought,
Like the movie screen of your mind,
But with an attitude of kindness.
What's here now?
What's here now?
What's here now?
What's here now?
Just practice listening.
I'm here and I'm listening.
With whatever is here,
I release all judgment for myself.
I let it unfold,
Play out,
So I can see what I haven't seen before.
So I can hear what I haven't heard before.
So I can see what I haven't heard before.
Allow yourself to slow down.
Become a willing listener.
Let the mind open,
Unfold,
Flower into what it will.
And once you've taken the thought train where it will go,
Now you can choose to let it go.
Like a leaf falling off the tree in autumn.
It's no big deal.
It's part of the cycle.
It isn't good or bad.
It just is.
It isn't good or bad.
It just is.
It's part of the cycle.
It's part of the cycle.
Coming back to your breath.
Breathing in and breathing out.
Breathing in and breathing out.
Is there another area in your life where you haven't been listening?
Where you've turned a blind eye or become numb to a situation you thought you couldn't change?
Allow yourself to be in this inquiry now.
As you breathe,
Let it arise and unfold.
Again,
Without any judgment.
What's here?
Who needs to hear from you?
What do they need to hear?
Maybe you don't know the words,
But you do know what you stand for.
Inside of you there is a knowing that the truth lies in the compassion and love,
The infinite supply of this in your heart.
And can you tap into this now?
As you breathe and focus attention to the space of the heart.
Listen here.
Like a stethoscope from your heart to your ears.
Let it speak.
Why?
Why?
Why?
Why?
Why?
Why?
What matters?
You You might place a hand of compassion right at the center of your chest on your heart.
Tune into this sacred breath.
You've done so well.
Thank you for listening,
For your willingness to slow down,
To release judgment again and again.
Because this is what opens your heart.
Your open heart.
That's what we need.
That moves us forward.
Let your heart be open.
Let your ears be open.
Listen.
Listen.
Listen.
Breathe in.
And let it go.
Breathe in deep,
Drop into the body.
Let it go.
Breathe in and be here with you.
Let it go with a sigh.
As you're ready,
Making some gentle movements.
Maybe rolling the head,
The neck.
Opening and closing the fingers.
And swallowing.
You can open your eyes and return.
Thank you so much for this practice.
I'll see you again soon.
