A Non-judgment Meditation

Hi all!  I wrote a meditation today that I wanted to share with you.  It's a mindfulness practice with a focus on noticing your inner and outer experience without judgment.  The following is the script for the meditation.  You could either have someone read it to you OR you could go to youtube and have ME read it to you!  Enjoy!

http://www.youtube.com/watch?v=wHzMPDgGpPs&feature=plcp&context=C3aa955aUDOEgsToPDskIG96VKZWAVNhh2vOhsut8H

Take a comfortable seat in a chair and plant both of your feet on the floor, feeling your connection to the Earth.  Try to maintain an upright posture for the duration of the practice, without being rigid or tense in your back.  Place your hands on your lap in whatever position is most comfortable for you.  Open your mouth slightly, place your tongue to the roof of your mouth and breath in and out through your nose and mouth.  Your breathing should be natural and relaxed.  Your eyes are slightly open in a soft, quiet gaze.  Your gaze will fall somewhere between 4-6 feet on the floor. And keep your chin parallel to the floor. 

First begin by taking notice of your outer experience.  Develop an awareness of your surroundings through all five of your senses.  You may notice things in your visual field, but do not focus your eyes on anything in particular.  Notice any sounds.  If it is particularly noisy where you are right now, do not think of this as a distraction.  This all becomes incorporated into your mindfulness practice.  Notice without judgment.  Notice the temperature of the room without labeling how it feels.  Notice any smells, without judgment.  Bring your awareness to the taste in your mouth right now, again without judging it.  Just simply be aware of your surrounding environment for a few more moments.  Adopt an attitude of appreciation for being where you are in this moment and the use of all your senses.  Appreciate how they help you navigate through life on a daily basis. Appreciate how you are supported by your surroundings on a daily basis.

Bring your awareness to your breath, without changing it.  Just simply notice how the air feels as it enters through your mouth and nostrils and how it feels when it exits your mouth and nostrils.  Notice how your chest rises when you inhale and then falls on the exhale.  Notice the subtle sound your breath makes, without judging it. Take a few more moments to be with your breath.  Adopt an attitude of appreciation for your lungs and the clean air that you breathe.

Now mentally scan your body from the crown of your head to your toes and notice any physical sensations in your body.  If you notice an area of discomfort, just bring your awareness into that part of your body without judging it.  Don’t even try to label the dis-ease, just notice it and stay with this part or parts of the body for a few moments.  If you have any thoughts about this discomfort, such as “if only I didn’t do so many pushups yesterday, my arms wouldn’t hurt so bad” or “my back probably wouldn’t hurt if I was being more active”—simply show those thoughts gently out the back door of your mind and return to witnessing the body for a few moments more.  Adopt an attitude of appreciation for being able to feel physical sensations.  Appreciate your ability to be mobile but also to have moments of stillness and rest. 

Take a few moments now to witness your mind, without judgment.  Remain as present as possible as you notice your thoughts.  When a thought arises simply let it go for now.  Do not entertain it, however juicy the thought may be…just gently show those thoughts the back door and return to the present moment.  Do not label thoughts as good or bad.  Spend a few more moments witnessing your mind.  Adopt an attitude of appreciation for your ability to be creative, to think clearly, to conceptualize, to abstract, to dream. 

Continue to cultivate a sense of mindfulness by remaining very present for at least 5 more minutes.  

Perhaps you will want to sit and witness your surroundings, body, and mind for longer.  Just remember to notice without judgment and adopt an attitude of appreciation for being who you are, where you are, in this moment.