“Your worst enemy cannot harm you as much as your own unguarded thoughts.” – quote attributed to Gautama Buddha.

A key component of mindfulness involves observing experiences without evaluating them as good or bad. Something easier said than done, as we all have our likes, dislikes and an opinion about pretty much everything. In fact, when something is indifferent to us we normally don’t spend too much time thinking about it.

Jon Kabat-Zinn,PhD, Professor Emeritus of medicine at University of Massachusetts, and the creator of the Mindfulness-Based Stress Reduction program (1979) – AKA the Grandfather of the Mindfulness movement in the West – considers non-judging such a fundamental aspect of mindfulness that he included it in his working definition of mindfulness: “ the awareness that arises from paying attention, on purpose, moment by moment and non-judgmentally”.

In this point it’s important to clarify that non-judgment does not mean we leave our discernment behind, which is crucial for skilful decision making. We simply suspend reinforcing and scaling up our assessments and evaluations to liberate ourselves from the tyranny of prejudices and preconceptions.

This approach has been shown to support mental well-being in various ways. Here are few examples supported by studies:

1. Reduction of Stress

Non-judgmental awareness is a fundamental aspect of mindfulness-based stress reduction (MBSR). A meta-analysis by Khoury et al. (2015) found that MBSR significantly reduces stress levels. By observing thoughts and sensations without judgement, individuals reduce the internal pressure to alter their experiences, leading to lower stress.

By creating space between stressors events and yourself, you move from “I am stressed” to “I experience stress”. This identity shift is an important leap for your mental wellbeing.

2. Improvement in Emotional Regulation

Non-judgmental awareness enhances emotional regulation. Chambers et al. (2009) found that mindfulness practices that emphasise non-judgment help individuals manage their emotions better by reducing reactivity and promoting a more balanced emotional response, allowing individuals to respond to situations with greater calmness and composure.

Similar to the experience of stress, when we no longer overly identify with our emotions, we have the headspace to respond instead of (over) react and sometimes/inevitably regret. Knowing how to respond appropriately to emotionally charged situations is a rare skill, but one we can all cultivate.

3. Reduction of Symptoms of Depression

Non-judgment can help reduce symptoms of depression. A study by Teasdale et al. (2000) on mindfulness-based cognitive therapy (MBCT) showed that participants who practised non-judgmental awareness experienced fewer depressive symptoms and a reduced risk of relapse. By observing depressive thoughts without judgement, individuals can prevent the negative thought patterns that exacerbate depression.

In addition, non-judgmental mindfulness reduces rumination, a key factor in depression. A study by Deyo et al. (2009) found that mindfulness practices decrease rumination, thereby reducing depressive symptoms.

This point reinforces the important difference between discernment and non-judgement. As it shows that suspending the tendency to reinforce and reify our thoughts, helps us see clearly and differentiate helpful and harmful thought processes.

4. Enhancement of Self-Compassion

Non-judgment fosters self-compassion, which is crucial for mental well-being. Neff (2003) found that self-compassion involves being kind to oneself and accepting one’s flaws without judgement, leading to reduced self-criticism and improved mental health.

Acceptance does not necessarily lead to complacency. Dr Kristin Neff studies have also shown that self-compassion is a greater motivator than criticism. So next time you notice a harsh internal dialogue, remember that being a good friend to yourself is better for your mental wellbeing!

5. Enhanced Interpersonal Relationships

Non-judgmental awareness enhances empathy and compassion in interpersonal relationships. A study by Birnie et al. (2010) found that mindfulness training increases empathy and compassion, leading to more supportive and understanding relationships.
Non-judgmental mindfulness also promotes better social connections. Creswell et al. (2007) found that mindfulness practices improve social interactions by reducing judgmental attitudes and increasing acceptance of others.

Lowering our barriers and bias towards others and seeking to understand leads to deeper and sometimes unexpected connections. Remembering our common humanity

Conclusion

Non-judgment supports mental well-being by reducing stress, improving emotional regulation, reducing symptoms of depression, enhancing self-compassion and acceptance, improving overall well-being, and enhancing interpersonal relationships. These benefits are backed by a substantial body of psychological research, highlighting the importance of adopting a non-judgmental approach for better mental health.

If you wish to explore the benefits of non-judging, join me for the Befriending The Mind workshop, at Love Supreme Projects, on 8th September, where we will be exploring how suspending judgement can support us sitting with our thoughts, feelings and emotion in a wise and compassionate way. Details to book here.

A final statement to strengthen the case for non-judging:

“You’ve been criticising yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” – Louise Hay

 

References

Birnie, K., Speca, M., & Carlson, L. E. (2010). Exploring self-compassion and empathy in the context of mindfulness-based stress reduction (MBSR). *Stress and Health*, 26(5), 359-371. https://doi.org/10.1002/smi.1305

Chambers, R., Gullone, E., & Allen, N. B. (2009). Mindful emotion regulation: An integrative review. *Clinical Psychology Review*, 29(6), 560-572. https://doi.org/10.1016/j.cpr.2009.06.005

Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. *Psychosomatic Medicine*, 69(6), 560-565. https://doi.org/10.1097/PSY.0b013e3180f6171f

Deyo, M., Wilson, K. A., Ong, J., & Koopman, C. (2009). Mindfulness and rumination: Does mindfulness training lead to reductions in the ruminative thinking associated with depression? *Explore*, 5(5), 265-271. https://doi.org/10.1016/j.explore.2009.06.005

Kabat-Zinn, J. (2013). *Full catastrophe living, revised edition: How to cope with stress, pain and illness using mindfulness meditation*. Hachette UK.

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. *Journal of Psychosomatic Research*, 78(6), 519-528. https://doi.org/10.1016/j.jpsychores.2015.03.009

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. *Self and Identity*, 2(2), 85-101. https://doi.org/10.1080/15298860309032

Teasdale, J. D., Segal, Z. V., Williams, J. M., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. *Journal of Consulting and Clinical Psychology*, 68(4), 615-623. https://doi.org/10.1037/0022-006X.68.4.615