Noting to Develop Non-Judgment Meditation Script

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.

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.