Foundational Attitude of Mindfulness: Non-judging

In Full Catastrophe Living, Jon Kabat-Zinn introduces seven attitudinal factors that comprise the basis for a mindfulness practice as taught in Mindfulness-Based Stress Reduction (MBSR) programs. Part of the meditation practice, particularly for those new to meditation, is cultivating these attitudes with awareness during practice. The seven attitudes are:

1. Non-judging

2. Patience

3. Beginner's Mind

4. Trust

5. Non-striving

6. Acceptance

7. Letting Go

Although we can talk about each of these factors independently, you'll find as we go through the series that they are naturally intertwined and interdependent. As JKZ says in the book, "Each one relies on and influences the degree to which you are able to cultivate the others. Working on any one will rapidly lead you to the others." So with that, let's jump in to the first of this seven part series on these attitudes: Non-judging.

We see our experiences through the lens of our likes and dislikes, our notions of what qualifies as good or bad, whether we like something or not. We come to our experience with all of our pre-conceptions, perceptions, prejudices, ignorances, and past conditioning (aka baggage) that we lug around as we go through life. When you sit in mindfulness practice, in stillness, the thinking mind will offer you a buffet of judgements about the experience: This is dull... the discomfort in my neck is frustrating... I like the calmness I feel today... I'm having a good practice today... yesterday was a terrible practice... this is not working - I must not be good at this... I'm a bad person for not being good at this.

Can you liberate yourself from all this baggage to simply experience the moment as it is without evaluating, assessing, judging whether it's good or bad, whether you like or dislike it? While we want to cultivate a non-judging attitude, the brain by its very nature will continue to evaluate, assess and judge. In meditation we are interested in what is the present moment experience; perhaps it is the in-breath or out-breath, a sensation, a thought, or even a judgement. We're not necessarily trying to push judgement away but rather call our observing mind to witness it, to notice it and be aware that the judgement is occurring. (You will even observe yourself being judgmental about your judging!) When we are aware of it, we are less inclined to spiral ourselves down into the depths of that judgement. We notice it and maybe make a silent mental note: judgement.

When we fail to recognize all the baggage, the influences of our past conditioning, it's easy to think we know what we're seeing or feeling and that it's factual and truthful rather than our own perception of a situation. And when we're so cocky as to think we know (!), that results in our being quick to judge. Just being aware of this pattern and being able to witness it as it unfolds can help us peel back the layers of the onion. What do we really know for sure, what is really true versus simply our perception, are the glasses rose-tinted? If we don't really know, are we really in a position to judge? Cultivating our awareness of our judging and observing as it occurs can lead to non-judgmental receptivity and acceptance (remember, acceptance is attitude #6 - see the intertwining already!).

Non-judging doesn't mean that we can't discern things or know the difference between right and wrong in terms of how to behave in polite society or to act in accordance with laws or ethics. It means we can release ourselves from the constant stream of having to like or dislike every.little.thing; we can let go of chasing the things that make us feel good (addictions of all kinds) and of avoiding the things that make us feel bad. It means we can find balance, maybe have greater clarity and be more awake to things as they really are.

This week in my practices, I set the intention of generosity. The point of it was to work on being non-judgmental during my practice but also being generous with myself if I found I was judging a lot. Well, I was judging a lot *and* I judged myself for being so judgmental! So I'm glad I've come back to write about this foundational attitude of non-judging to remind myself (generously) that it's not about stopping the judgements - you can't stop what your brain is designed to do. It's about witnessing the fact that you're judging. The more you notice it and are aware of it, the better you become at figuring out your pre-conceptions and perceptions that color that judgement. The more you do this and understand this means you are cultivating a non-judging attitude.