A short exercise for releasing judgement

Notes from a seminar with Moria Sheperd

Stop being mean to yourself and others. Be good to yourself in meaningful ways. Let go of all resentment and grievances you hold against yourself and others.  Forgiveness is more about forgiving the person rather than the action. No body is at fault. Everyone is doing the best they can do.
Perceive the person (you or another person) doing the action as innocent. Be good to yourself when little annoyances happen such as over sleeping or fender benders. When you are blaming and condemning yourself, the other person, or even the clock or the car, your mind will start accumulating grievances and guilt.

Keep it simple.  Declare innocence to everyone and every thing involved in this incident. 

I am innocent ..................Breath to bottom of lungs
I am innocent................ ..Breathe to bottom of spine
I am innocent...................Breath to a little past the soles of your feet.

Picture in your mind any one or thing that is involved in the incident you are judging.  Repeat each three times as above or until the feeling starts to dissolve.

He/she is innocent

The car/clock etc is innocent,

This will work for feelings, justifications, excuses.


Do not believe you will never ever have these judgmental and negative thoughts. It is going to happen.  But this is a quick way to turn them around.  Understand no one or anything is at fault.
 
Be kind to yourself. Life will only treat you as well as you treat yourself. You set the measure. Be kind. Be gentle.

When a negative thought pops up, and it will, notice it and let it float away.  What matters is how much you hang onto it. Do not put emotional weight and energy in it. It is just a thought.  Good bye.

Entertain and encourage hopeful thoughts. Maybe I could forgive my self.....how could I do that.  What would I need to do, or see to just get on with this thing.
Every kind of abundance begins with a thought.  An idea you follow up on.  Give emotion and weight to the thoughts that excite you and feel good. 
Or just tell your brain...lets think about something more joyful now.  You are the boss.

Your relationship with yourself sets the tone for your relationship with others. The more generous you are to yourself the more generous others are to you. You set the tone.