How to: “Observe without Judgement”?

You’ve probably heard this cue in a yoga class or suggested in a self-development book. It is a core concept of basic mindfulness and yogic philosophy. But, what does it mean? How can you implement this into your life and practice?

Ok, so real talk:

We are all in a constant state of observing what’s going on around us. We are also usually in a state of immediately judging what we are seeing. Think: what you had for dinner last night, your commute to work the other day, the last argument with your partner, the outfit you wore last week. All of our thoughts come with judgement.

Our judgments are influenced by our lens. Our lens is like a movie projector: it takes our past experiences, trauma/pain, preferences and opinions and projects them onto what we see!

Part of this process is natural and the means by which we make sense of the world around us. 🌎

However, where it falls off the tracks is when our lens and judgments become so second nature (unconscious) that we lose the ability to purely OBSERVE.

Observing without judgment may seem like a big ask!

But here’s the thing: It’s actually an invite to let yourself off the hook. It’s an opportunity to sit back and “watch the movie”without the pressure of critiquing it.

What a sigh of relief!

Try it today:

Notice the voice in your head that narrates “the movie” (what you are seeing throughout your day). Perhaps pick something short and specific like eating a meal, a short convo with a co-worker or 5 minutes of your driving. (And yes, even your yoga practice!)

Allow yourself to just be a witness: unbiased & curious. Notice the impulse to judge. (If you’re like the rest of us, it will happen quickly!)

If judgements or strong thoughts arise, notice and let them pass by like a scene in a movie. With patience and practice, you will discover more ease and freedom from your judgements.