Mindfulness is often described as non-judgmental awareness. And yet, as we bring awareness to our experiences, we realize how quick we are to judge! It seems impossible to let go of labeling our likes and dislikes. In this non-judgmental meditation scenario, we refrain from judging our judgments by observing if and when they arise.
It is part of human existence to classify our experiences as pleasant or unpleasant, good or bad. There is nothing wrong with this labeling in itself. What causes suffering is our tendency to cling to what is good while suppressing or avoiding what we think is bad.
A nonjudgmental comment can help us recognize when we are applying judgments, but more importantly, how we respond to those judgments. In this guided meditation on non-judgment, we use comments to ease our reactivity. As we open to this moment, as it is, we perceive more lightness and clarity.
Here is an example of “Considering the development of a non-judgmental meditation script” Guided Meditation Scenario:
Practicing noticing is a fundamental aspect of mindfulness.
Popular in MBSR and insight meditation, noting allows us to clearly observe what is happening without becoming attached to the experience.
This “non-judgmental journaling” exercise will help you separate your judgment of your experiences from the experiences themselves.
When you begin to untangle the two, you begin to train your mind to let go.
Sit upright and let your eyes close.
Use the breath to bring awareness and relaxation into your body and mind.
Breathe in, reach up the spine and bring energy into the body.
Breathe out, let it all go.
Release the jaw, release the shoulders from the ears and soften the abdominal muscles.
Begin to open your awareness to include any sensation in your body.
Notice this feeling carefully for a few moments;
then open yourself to other experiences in the body.
After you’ve settled into this practice for a few minutes, notice when you start to judge.
The mind can classify some experiences or feelings as good or right and others as bad or wrong.
Do not be encouraged or discouraged by these judgments;
just notice them when they come up.
How to use this non-judgmental meditation script
A non-judgmental note is a common style of mindfulness meditation. This non-judgmental meditation script introduces the practice of note-taking in an accessible way suitable for beginners.
You may choose to read this script verbatim or edit it to better suit your voice or audience. Guide others live, either online or in person, or use this script to record an audio or video meditation. This guided meditation script can be used for group or individual practice.
When working with judgments, it is important to understand that judgment is a natural human trait. Recognizing what is good and what is dangerous, for example, is necessary for our survival. The purpose of the exercise is not to get rid of such judgments, but to become aware of them as they arise. With awareness, we can choose a skillful, attentive response to the usual reaction.
Conclusion
The practice of noticing is the foundation of mindfulness. Noting that we like or dislike an experience, good or bad, helps create more distance between the experience we’ve had and our reaction to it. In this space, we can choose to respond to our experiences in ways that minimize our own suffering and that of others.
