Judgment Release Practice
(A guided version of Judgment Release from the Introductory Course.)
Here is an easy way to release judgments and heal from guilt, shame and blame. Whenever something bothers you or you have a 'bad' feeling, ask yourself “Where am I feeling this in my body?”
Find the feeling in your body, and as you are feeling into the energy of the feeling there your body... ask yourself, “What is the judgment here?” You are looking for negative value judgments against self, along the lines of “I am bad because I....” ("I'm bad because I have this feeling," is a good generic judgment to release if nothing more specific comes to mind.)
When you’ve found a judgment, say out loud or heartily in your mind’s voice:
“I release the judgment that I am bad because I ____.” (Insert whatever you did, thought or felt.)
So, now you have changed your mind, you no longer judge yourself as ‘bad’ because of something you did, thought or felt. The next step is to change your mind about the thing itself. The words that do this are:
“I release the judgment that ____ is bad or wrong.” (Insert the same as above.)
If the judgment is a negative quality such as “I am lazy,” “stupid,” “unworthy,” etc., or ‘too sensitive,” “too controlling,” etc. finish up with the following release statement:
“I release the judgment that I am in fact ____.”
When the word ‘too’ is part of the judgment release statement (e.g. “too emotional,” finish up with this final release statement:
“I release the judgment that I am in fact too ____.”
If the judgment release statement contains something that you have been
doing up to now and want to stop (e.g. “eating too much”) you can use this
final release statement:
“I release the judgment that I must continue ____.”
If you are feeling self-hatred related to the judgment, you can begin the process with the following release statement:
“I release the judgment that I must hate myself because I ____.” (And then continue with the other statements.)
After releasing the judgment, be sure to feel back into the feeling that you began with in your body, and notice any changes. Continue releasing judgments held in the feeling until you are able to accept the feeling in your body as it is or until the feeling no longer feels ‘bad.’
Here is a list of the statements in order of use. In all cases use # 2 and #3. Begin with # 1 if there is any feeling of self-hatred, and use # 4 if the judgment is a negative quality such as lazy, stupid, unworthy or ‘too’ ______, etc.
1. “I release the judgment that I must hate myself because I ____.”
2. “I release the judgment that I am bad because I ____.”
3. “I release the judgment that ____ is bad or wrong.”
4 a. “I release the judgment that I am in fact ____.” (or)
4 b. “I release the judgment that I am in fact too ____.” (or)
4 c. “I release the judgment that it always has to be this way.”
(Use only one of the options for # 4.)
After saying the judgment release statements, either aloud or strongly in your mind’s voice... return to the feeling and notice any difference. If you are still not comfortable with the feeling as it is, find and release other judgments as necessary.
Whatever it was that caused you to judge against yourself is not wrong, it’s a choice. We have free will and every choice we make is valid, and particularly valuable when it’s used as a learning experience.
negative judgment in it until there are no more.
That’s all there is to it.
Remember, guilt and blame are a continuum. When it is in us, it is guilt. When it is in someone else, it is blame. Guilt that feels impossible to own ourselves becomes blame when it is projected out onto another. Releasing judgments (blame) against others is just as liberating as releasing them against ourselves. Just say, “I release the judgment that (person’s name) is bad because they...” and “I release the judgment that... is bad or wrong.” Either way, guilt or blame, it’s ours to release.
Does it seem too easy? You may find yourself very pleasantly surprised at the deep and permanent positive changes that occur when judgments are released from feelings. At first it may seem like nothing has happened, no thunderbolts or deep feelings need accompany the quiet release of judgments.
very powerful influence over whether emotions can
move freely or not, they are as easy to remove as
finding the feeling and releasing the judgments.
Judgment-making is a mental activity, and so is judgment releasing. The effects of judgment release are often subtle at first, but cumulative. The more often you stop to find the feeling in your body and release judgments when something bothers you, the quicker and easier it goes next time. Also the less guilt you carry, the more quickly you learn and evolve, and the better you feel.
As with learning anything new, judgment release can feel a little ‘clunky’ at first. It’s good to remember that this is only the second stage of learning, and that with more practice it will get easier and quicker. After a short while of conscious practice, the fourth stage of learning is reached, and the unconscious mind begins to automatically release whatever judgments may be present whenever an uncomfortable or ‘bad’ feeling is experienced.