Mindfulness is commonly described as non-judgmental awareness. And yet, as we bring mindfulness to our experience, we develop into aware of how quick we’re to evaluate! It seems inconceivable to let go of labeling our likes and dislikes. In this non-judgment meditation script, we refrain from judging our judgments by practicing noting if and once they arise.
It’s a part of being human to label our experiences as nice or unpleasant, good or bad. In and of itself, there may be nothing flawed with this labeling. What creates suffering is our tendency to then attach to the nice, while suppressing or avoiding what we predict of as bad.
Non-judgmental noting might help us recognize after we apply judgments, but more importantly, how we react to those judgments. In this guided meditation on non-judging, we use noting to melt our reactivity. As we open to this moment, just because it is, we sense more ease and clarity.
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The practice of noting is a foundational aspect of mindfulness.
Popular in MBSR and insight meditation, noting allows us to obviously observe what is going on without getting hooked into the experience.
This “nonjudgmental noting” exercise will show you how to practice separating your judgment of your experiences from the experiences themselves.
When you start to untangle the 2, you begin training your mind to let go.
Sit in an upright position and let the eyes close.
Using the breath, invite each awareness and leisure into the body and mind.
Breathing in, reach the spine upward and produce energy into the body.
Breathing out, let all the things go.
Let the jaw go slack, drop the shoulders away from the ears, and soften the muscles of the belly.
Start opening your awareness to incorporate any sensations within the body.
Mindfully observe that feeling for just a few moments;
then open yourself as much as other experiences within the body.
After settling into this practice for just a few minutes, notice when the mind begins judging.
The mind may label some experiences or feelings nearly as good or right, and others as bad or flawed.
Don’t encourage or discourage these judgments;
just notice them once they come up.
Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:
Non-judgmental noting is a standard type of mindfulness meditation practice. This non-judgment meditation script introduces the practice of noting in an accessible manner that’s suitable for beginners.
You may decide to read this script word for word, or to edit the text so it higher matches your voice or your audience. Guide others live, either online or in person, or use this script to record an audio or video meditation. This guided meditation script will be used for group or individual practice.
When working with judgments, it’s vital to grasp that judging is a natural human trait. Recognizing what feels good versus dangerous, for instance, is crucial for our survival. The goal of the practice shouldn’t be to rid ourselves of such judgments, but to develop into aware of them as they arise. With awareness, we will select a skillful, mindful response versus habitual response.
The practice of noting is foundational to mindfulness. Noting after we’re judging an experience as liked or disliked, good or bad, helps us to create more distance between our felt experience and our response to it. In that space, we will select to answer our experience in a way that minimizes suffering for each ourselves, and others.
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