Meditation to Discard an Unwholesome Self-Judgment These are the steps to discarding an unwholesome self-judgment that you know is of no use to you and that causes you anguish.
Use your mindfulness journal to work through each step.
As you enter the meditative state of mindfulness,
First identify and label the judgment.
Give it a simple name or theme,
Such as inadequate provider,
Insecure,
Or people pleaser.
Step 2.
Look deeply and discover the quality of the judgment.
Ask yourself,
What does this self-judgment cause me to think or feel about myself in this very moment?
Does it make you feel ashamed,
Angry,
Or guilty,
For example?
Notice whether the feeling is wholesome and supportive of your well-being,
Or unwholesome,
Making it difficult for you to enter a state of spaciousness,
Openness,
And trust.
As you breathe in and breathe out,
Enter into the next step.
Explore and go deeply and find a remedy for the unwholesome thought of feeling.
Ask yourself,
Would I like to think or feel something different?
What thought or feeling could I generate to shift myself out of this unwholesome state?
Take a deep breath in and a deep breath out.
The next step,
Formulate a new thought,
Image,
Or feeling,
And begin to hold onto it firmly.
Experience it in your mind's eye and in your body.
Feel a wholesome sensation,
Such as relaxation,
Excitement,
Or expansiveness,
And embody these positive sensations and allow them to multiply and flow freely throughout every cell and tissue and muscle throughout your entire body.
As you breathe in and breathe out,
Then move into the last and final stage.
Assess whether you've shifted.
Ask yourself,
Have I shifted out of the feeling state or thought that was unwholesome and let go of my negative self-judgment?
Taking a breath in and breathing out and making a note that if you have,
Then enjoy the new sensations,
Feelings,
And thoughts you've generated as a remedy.
If not,
Go back and repeat the steps one through four.
Again and again until you become surprised and delighted to discover that a shift has occurred,
Where you've now experienced yourself in the positive wholesome mind state.
Body state,
Healing state.
