Welcome, seekers!

To begin with, sit comfortably on a chair and allow your body to relax and your mind to settle into a state of openness. 

Take a few deep breaths and exhale any stiffness in your body or impurities in the mind.

Begin by bringing your awareness to your thoughts and noticing the sensations. Notice how all the sensations are subject to our perception.

Notice the judgments or criticisms that arise. Without attaching to them, simply observe these sensations as they come and go, like clouds passing across the sky. 

Remind yourself that thoughts are not facts; they are only a formation in the mind, like the tides in the ocean.

Next, shift your focus to your feelings, noticing any emotions that arise within you. Allow yourself to experience these emotions fully without labeling them as good or bad. Embrace them with compassion and acceptance, knowing that all emotions are valid and worthy of acknowledgment.

Now, expand your awareness of the world around you, observing your surroundings with a curious and open-minded perspective. Recall a conversation, story of a loved one, or a situation that you were in. 

Consider your role in this conversation, story, or event. Does this situation deserve your judgment? If not, let yourself be a spectator, like in a sports game, and let this pass.

As you continue to practice non-judgmental awareness, let there be a sense of curiosity and wonder toward yourself and the world.

 Embrace each moment with a spirit of openness and acceptance, knowing that every experience has the potential to teach and inspire.

With each breath, let go of the need to judge or compare and simply allow yourself to be present with whatever arises.

As we come to the end of this practice, note that not all situations and sensations desire your reaction. Practicing a non-judgmental view can free you from uncalled criticism and suffering.

Gently open your eyes and welcome yourself to a new, non-judgmental self.

May you be healthy and joyful

With love and gratitude!