Mindfulness is often described as paying attention in a particular way—on purpose, in the present moment, and without judgment. But that last part—without judgment—is where things get interesting.
Jon Kabat-Zinn, the pioneer of Mindfulness-Based Stress Reduction (MBSR), identified nine key attitudes that help build a strong mindfulness practice. At the top of the list? Non-judging.
Why start here? Because the mind is constantly judging—sorting experiences into “good,” “bad,” or “neutral” before we’re even aware of it. These judgments often run on autopilot, shaping how we see ourselves, others, and the world around us. As health and wellness coaches, we know that judgment should be put aside when work with clients. Many come with a feeling of having failed at basic health routines. If we start noticing how easy it is to judge, we can then overcome it. Let’s look more closely at what goes on
The Weight of Judgment
Think about how often judgment colours your day. You wake up and immediately assess how you feel: I didn’t sleep well, this is going to be a bad day. You look in the mirror and evaluate your reflection. You judge your to-do list (too much to do, I’ll never get through it), your work (why can’t I stay focused?), even how well you’re “doing” at mindfulness (I can’t stop my thoughts—this isn’t working!).
Judgment isn’t inherently bad. It helps us navigate the world. But when it becomes automatic and rigid, it creates stress, fuels negative thinking, and limits our ability to respond with openness and curiosity.
Shifting from Judgment to Awareness
Practicing non-judging doesn’t mean we stop having opinions or making decisions. It simply means we start noticing our judgments without immediately believing them to be true.
Here’s how:
- Recognize the inner commentator – That constant voice in your head that evaluates everything? Start noticing when it jumps in. You don’t need to push it away—just observe.
- Shift from judging to observing – Instead of labeling something as good or bad, try describing it neutrally: This is what’s happening right now.
- Be kind to yourself – If you catch yourself judging, don’t judge that too! Just bring your awareness back.
Practicing Non-Judging in Daily Life
Want to experiment with non-judging? Try these simple practices:
🧘♀️ Mindful moments: Take a few breaths and simply notice your thoughts. When a judgment arises (this is boring, I don’t like this), name it—ah, judgment—and let it pass.
💬 Change your self-talk: Instead of I shouldn’t feel this way, try I notice I’m feeling this way.
👥 See others with fresh eyes: The next time you catch yourself forming an instant opinion about someone, pause. What happens if you let go of the label and just stay curious?
Final Thought
Mindfulness isn’t about stopping judgments—it’s about becoming aware of them and choosing how we respond. This week, see if you can catch yourself in the act of judging. Not to change anything, just to notice.
And if you find yourself judging the fact that you’re judging? Congratulations! You’re already practicing mindfulness.
Next time, we’ll explore Patience, another essential attitude for a mindful life. Until then, take a breath, notice the moment, and remember—there’s no “right” way to do this.
