Non-judgmental Mindfulness: Changing Your Thinking

March 28, 2010 at 3:20 pm 2 comments

Good, bad, fair, unfair, superior, awful, excellent, dreadful, worthy, shoddy, should, shouldn’t.  If this is the soundtrack in your mind, then this exercise will help you to re-focus on the skill of non-judgmental.  Part of our mind is constantly comparing our experiences with others we’ve had or holding them up to some expectations we’ve created.  These judgments happen in our minds, can trigger intense emotions and distract us from the moment. If you’re trying to concentrate, but you keep getting distracted by judgmental thoughts then it’s time to practice non-judgmental thinking.

In order to change your thinking, you must focus attention on your thoughts.  Notice them as clouds floating in the sky.  They change and pass with time.  Bring your awareness to the content of your thoughts.  Observe each time a judgmental word or thought crosses your mind.  At this point you can either simply allow the judgment to float by or you can begin to change your thinking. 

To change your thinking, try to describe the situation, rather than judge it as ‘good’ or ‘bad’.  You can acknowledge whether something was helpful or harmful for you, acknowledge how it made you feel or simply describe to yourself the observable parts of the situation, without placing a value on them.

It’s very hard to think in non-judgmental terms, but it’s an important skill to learn.  Judgments have a significant effect on the way we feel.  They also can cloud our perceptions and leave us responding not to a situation as it is, but to a situation as we’ve judged it to be.

Entry filed under: mindfulness, mindfulness exercises. Tags: , , , , .

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2 Comments Add your own

  • 1. Chris  |  April 13, 2010 at 3:48 am

    I have been fighting my entire life with this issue. The worst part about it is that I’ve thought that it was normal. Until my completely honest wife, whom I’ve only recently married, told me that I am an extreme case. I have given it much thought and realized that I don’t want to be that person. Not anymore.

  • 2. Ashley  |  December 29, 2010 at 5:18 pm

    Judging ones life experiences, particular in a negative light is the cause of unwanted anxiety in a persons life. Its taken me almost four years to work this out. I discovered the cause of anxiety by using a lot of mindful attention to my daily experiences. I must warn you its a very difficult process, a lot of suffering occurs. You need to be very strong and more importantly kind with yourself during the process. At times you can feel like you are going crazy, but you’re not its just another part of mental training. The reason I found this article is because I did a google search on non-judgemental and mindfulness.


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