What happens in your mind when someone cuts you off in traffic?
You may immediately think, “That was bad. That person is rude. They do not care about anyone else.” The reaction can happen so quickly that the judgment feels like the truth.
But what do you actually know? The fact is that someone cut you off. You do not know why. They may be careless, or they may be rushing to the hospital after learning that their child is there.
The fact is real. The story we add is often a judgment or opinion.
Notice the Label Before You Act
We are human, and we judge. Judgment also helps us make decisions as we move through the day. Nonjudgmental awareness does not mean pretending that every choice or situation is good.
It means pausing long enough to notice the label, the opinion, or the story before you act on it.
Ask yourself:
- What actually happened?
- What part of my reaction is a fact?
- What part is a judgment or opinion?
That small pause creates room to respond to what is true instead of reacting to a story you may not have enough information to understand.
How Meditation Trains the Pause
Meditation gives you a place to practice nonjudgmental awareness.
As you meditate, thoughts come into the mind. Instead of labeling each thought as good or bad, you can notice it and let it move on. You observe your breath. You pay attention to your body. You practice staying aware without immediately judging what appears.
Each time you do this, you are training the mind to pause and move a little slower.
Then, when something happens in daily life, you have practiced another way to meet it. You can take a breath and ask, “What is the fact here? Do I need to judge this person or situation right away?”
A Practice for This Week
Notice your tendency to judge throughout the day.
When a label or opinion arises:
- Pause.
- Take one breath.
- Name the fact of the situation.
- Notice the judgment you added.
- Choose how you want to respond.
You do not need to deny what happened or avoid making a necessary decision. The practice is to become aware of the judgment before it carries you into an automatic reaction.
Practice nonjudgmental awareness this week. Notice what changes when you slow down, take a breath, and give yourself time to see what is true.
Practice the Pause With Me
Meditation is one of the ways we practice pausing, noticing, and responding with greater awareness. And there is something powerful about practicing in community.
I’m offering two free live group meditation sessions for anyone who is curious about meditation, beginning for the first time, or returning to a practice that has slipped away. You do not need experience or a quiet mind. Come as you are.
Wednesday, August 26 from 5:00 to 6:00 PM Eastern Online only Monday, August 31 from 11:00 AM to 12:00 PM Eastern Join me online or in person at Port Orange Presbyterian Church in Port Orange
You are welcome to attend either session or join me for both.