Welcome to this meditation inviting you to take note of your judgments.
I'm Dr.
Dautin of Playfully Psyched.
Thank you for joining.
As you begin this meditation,
I want you to bring gentle awareness to why you chose noting your judgments.
I want to invite you to reflect on how your belly,
Chest,
And head feel as you reflect on your judgments.
Notice whether you have positive or negative stories attached to these judgments.
Understanding that some people may feel the same or differently from you when thinking about these judgments.
Noticing how you feel as you bring increased awareness to your judgments.
Our first step here is going to be creating the judgment-free zone.
The practice of noting or noticing is a foundational aspect of mindfulness.
Popular in Insight Meditation,
Noting allows us to clearly observe what is happening without getting stuck into the experience itself.
This non-judgmental noting or noticing exercise will help you practice separating your judgment of your experiences from the experiences themselves.
When you begin to untangle the two,
You start training your mind to let go.
As we begin,
I want you to sit in an upright position and let the eyes close or soften your gaze if you feel comfortable.
Using the breath,
Invite both awareness and relaxation into the body.
Breathing in,
Reaching the spine upward and bringing energy into the body,
Breathing out,
Letting everything go.
Let the jaw soften,
Drop the shoulders away from the ears,
And soften the muscles of the belly.
We start to take note of your judgments by opening your awareness to include any sensations that you feel in your body.
Mindfully observe that feeling for a few moments.
Perhaps it's in your shoulders,
It's in your belly,
It's in your back.
Just take notice.
Then I want you to open yourself up to other experiences in the body,
Other places.
We're going to settle into that feeling for a few moments.
As you do that,
Notice when the mind begins judging.
We're going to stay here.
The mind may label some experiences or feelings as good or right and others as bad or wrong.
We don't want to encourage or discourage these judgments right now.
Just notice them when they come up.
Continue like this for a few moments.
Invite this sense of hearing into your practice right now.
When you hear a sound,
Recognize that you were hearing something.
If a judgment arises about the sound,
Recognize it,
But don't try to do anything about it.
Continue this practice with openness.
Whether you are hearing,
Feeling something in the body,
Or you're hooked on a thought,
Remain aware of this experience.
Remain aware of what you are feeling and what's happening to you.
Whenever a judgment is present,
Name it and let it be.
Resist the tendency to push it away,
But do not engage any further with it.
Let it be still.
We're going to finish this meditation with just a few deep breaths as you begin to settle back into awareness of your body before opening your eyes.
Go ahead and take a nice inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
And if you're ready,
I invite you to start to open your eyes and reintroduce the light and sensations of the environment back into your day.
