Lesson Topic, 1.3

Non-Judgement

“All that is required is to be aware of it happening“

If we are to find a more effective way of handling the stress in our lives. The first thing we will need to do is to be aware of these automatic judgments. So we can see through our own prejudices and fears.

When practicing the mindfulness attitudes of non-judging. It is important to recognize this judging quality of mind when it appears. Then to intentionally assume the stance of an impartial witness by reminding yourself to just observe it. When you find the mind judging, you don’t have to stop it from judging. Just note, 'My mind is judging'. 

All that is required is to be aware of it (judging) happening.

No need to judge yourself.  :-)

Example

As an example, let’s say you are practicing watching your breathing. At a certain point you may find your mind saying something like, “This is boring,” or “This isn’t working,” or “I can’t do this.” These are judgments. There is really nothing wrong.

Practice

1. When judgments come up in our mind, it is very important to recognize them as judgmental thinking.

2. Then remind yourself that the practice involves suspending judgment to feel whatever comes up.

3. This includes your own judging thoughts without acting on them in any way.

4. Then return to resting in the sensations of breathing.
   

Source- Full Catastrophe Living, by Jon Kabat-Zinn, Ph.D., pages 33-40 Adapted by G Ross Clark