Without Judgment

Imagine having a moment that is completely neutral. Imagine not attaching an opinion or an emotion to the moment. Simply be in it, be a part of it, be a witness to it.

The role of a witness is to observe and acknowledge occurrences without bias. Yet this role is difficult for many of us, since we naturally have our own past experiences, cultural nuances, perspectives, and emotions through which we perceive these occurrences.

Many of our life experiences evoke valid emotions, such as grief, loss, stress, and change. Emotions at these times are not meant to be minimized. However, the next time you are stopped in traffic, standing in a long line, or finding yourself having one of those days full of mishaps, simply witness this experience, and report it to memory with only the facts, as if you were an unbiased journalist. Omit the irritation, aggravation, frustration, anger, or anxiety. Record these experiences as being neutral.

The first time you try this, your emotions may still be triggered automatically. Yet for each time you catch yourself, you will find it easier and easier to turn that trigger off. Half the effort is spent on the awareness; the other half, on starting a new habit.

What would your day be like if you could eliminate the negative emotions from these daily experiences?