Throughout our day we need to make decisions or small judgements about things. Which food to eat or buy. Which way will be faster to get where I am going. What shirt to wear. Each of these is a decision based in part on a judgement.
You may decide to take a certain road because you think it will be faster, less busy or prettier. You are making a judgement. Some judgements are good and necessary. Judging if it is safe or not to cross the street is a good and necessary judgement.
Other judgements are less helpful, not necessary and can be unhealthy. The thoughts you have about a co-worker or neighbor. Distinguishing others as "good" or "bad". Categorizing a group of people with one adjective is a form of judgement.
How to Practice Non-Judgement
#1) Notice the small decisions.
Pay attention to the small decisions or judgements you make. For instance, noticing how you are choosing to buy one ketchup versus another. In time you will begin to notice the bigger decision or judgements you make.
CHALLENGE
Choose one day this week. From morning till night, notice the decisions you make. Pay attention to the significant and insignificant judgements throughout your day. Notice, and practice not judging yourself in the process.
#2) Practice positivity.
Often times when we are judgmental, we are focusing on the negative things in life (either that of our own or others). By focusing on the good, we cultivate the ability to be negative and judgy.
#3) Practice meditation.
Meditation is the practice of observing ourselves and noticing when thoughts arise. Continual practice of meditation strengthens our ability to notice (point #1 above). Noticing is the key.
Join us on Mondays for a 30 minute guided meditation, and see how the practice of meditation can support your practice of non-judgement (and vice versa).
Non-judgement is one of the seven qualities or attributes of mindfulness. To be mindful includes the ability to be non-judgmental.
Photo Credit: Victoriano Izquierdo