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Here’s a Sample of the “Noting Your Judgments” Guided Meditation Script:
The practice of noting is a foundational aspect of mindfulness.
Popular in MBSR and insight meditation, noting allows us to clearly observe what is happening without getting hooked into the experience.
This “nonjudgmental noting” exercise will help you practice separating your judgment of your experiences from the experiences themselves.
When you begin to untangle the two, you start training your mind to let go.
Sit in an upright position and let the eyes close.
Using the breath, invite both awareness and relaxation into the body and mind.
Breathing in, reach the spine upward and bring energy into the body.
Breathing out, let everything 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 include any sensations in the body.
Mindfully observe that feeling for a few moments;
then open yourself up to other experiences in the body.
After settling into this practice for a few minutes, notice when the mind begins judging.
The mind may label some experiences or feelings as good or right, and others as bad or wrong.
Don’t encourage or discourage these judgments;
just notice them when they come up.
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