The Mindful Attitude of Non-Judging by Jon Kabat-Zinn
The Mindful Attitude of Non-Judging
Jon Kabat-Zinn
What is the Mindful Attitude of Non-Judging
The mindful attitude of non-judging reduces our daily stress and anxiety. By practicing non-judgment we find a more effective way of handling the stress in our lives. The first thing we will need to do is to be aware of these automatic judgments. So we can see through our own prejudices and fears and liberate ourselves from their tyranny.
When practicing the mindful attitude non-judging. It is important to recognize this judging quality of mind when it appears. Then intentionally assume the stance of an impartial witness by reminding yourself to just observe it. When you find the mind judging, you don’t have to stop it from doing that.
We use discernment in place of judging someone or something as good or bad. With practice and patience, we cultivate a beginner’s mind. The beginner’s mind is fresh and interested in understanding all of life.
Non-judging the judging
No need to judge the judging and make matters even more complicated for yourself.
As an example, let’s say you are practicing watching your breathing, as you did in the last chapter and as we will do a lot more in the next. At a certain point, you may find your mind saying something like, “This is boring,” or “This isn’t working,” or “I can’t do this.” These are judgments.
When judgments come up in our minds, it is very important to recognize them as judgmental thinking. Then remind yourself that the practice involves suspending judgment to just watch and feel whatever comes up.
Mindful attitude non-judging includes your own judging thoughts without acting on them in any way. 
Then return to resting in the sensations of breathing.
Source- Full Catastrophe Living, by Jon Kabat-Zinn, Ph.D., pages 33-40
“All that is required is to be aware of it happening“
The Mindfulness Attitude of Non-judging
Mindful attitude non-judging is cultivated by assuming the stance of an impartial witness to your own experience. To do this requires that you become aware of the constant stream of judging. The reacting to inner and outer experiences that we are all normally caught up in. And learn to step back from it.
When we begin practicing paying attention to the activity of our own mind. It is common to discover and to be surprised by the fact that we are constantly generating judgments about our experience. Almost everything we see is labeled and categorized by the mind. We react to everything we experience in terms of what we think its value is to us. Some things, people, and events are judged as “good” because they make us feel good for some reason.
Others are equally quickly condemned as “bad” because they make us feel bad. The rest is categorized as “neutral” because we don’t think it has much relevance. Neutral things, people, and events are almost completely tuned out of our consciousness. We usually find them the most boring to give attention to.
The Categorizing Habit
Categorizing and the mindful attitude of non-judging. This habit of categorizing and judging our experience locks us into mechanical reactions. We are not even aware of and that often has no objective basis at all. These judgments tend to dominate our minds. Thus making it difficult for us ever to find any peace within ourselves. It’s as if the mind were a yo-yo. Going up and down on the string of our own judging thoughts all day long.
If you doubt this description of your mind. Just observe how much you are preoccupied with liking and disliking. Do it for a ten-minute period as you go about your business. If we are to find a more effective way of handling the stress in our lives. The first thing we will need to do is to be aware of these automatic judgments. That we can see through our own prejudices and fears and liberate ourselves from their tyranny.
Practicing the Mindful Attitude of Non-judging
When practicing the attitude of non-judging. It is important to recognize this judging quality of mind. When it appears and to intentionally assume the stance of an impartial witness and reminding yourself to just observe it. When you find the mind judging, you don’t have to stop it from doing that. All that is required is to be aware of it happening. No need to judge the judging and make matters even more complicated for yourself. By practicing the mindful attitude of non-judging you may notice less stress in your life.
As an example, let’s say you are practicing watching your breathing. At a certain point, you may find your mind saying something like, “This is boring,” or “This isn’t working,” or “I can’t do this.” These are judgments.
When judging comes up in your mind. It is very important to recognize them as judgmental thinking. Then remind yourself that the practice involves suspending judgment and just watching whatever comes up. This includes your own judging thoughts. Without pursuing them or acting on them in any way. Then return to practicing the mindful attitude of non-judging and watching your breathing.
MINDFULNESS EXERCISE
Reflecting on Non-judging
We often want things to be different than they are. We tend to be self-critical for not being how we think we should be.
Reflection:
- of yourself
- of another person,
A Mindfulness Slogan – “No judging allowed”
Link to:
Respectfully,
Heidi & Ross
G Ross Clark C.C.P.,
Waterloo, Ontario, Canada,
Email- TheMindfulCoach@gmail.com,
Training- MBSRtraining.com