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Mind calm meditation and the judgment game, including the Noticing Nirvana Game.
The Judgment Game
To navigate our reality, our minds are constantly engaged in the "judgment game." This means we are always assessing whether our past experiences, current events, or potential future scenarios are good or bad, right or wrong, better or worse, and positive or negative. For example, as I share these thoughts with you, your mind might quietly evaluate whether what I'm saying is beneficial or detrimental, accurate or inaccurate, or more insightful than what you already believe.
When you find yourself leaning toward the positive—judging what I say as good, right, or better—you create a pleasant experience for yourself. However, if your judgment is negative—seeing my words as bad, wrong, or worse—you may feel that you've encountered a problem. And when we perceive a problem, our minds tend to spring into action, engaging in what I like to refer to as "mental activity."
How the Mind Reacts to Problems
When the mind detects a problem, it typically engages in three main activities, not necessarily all at once, but they usually unfold in this order:
Problem Solver: This is the part of your mind that kicks into high gear, striving to fix what it perceives as a problem. Often, the mind judges something as a problem without clear evidence that it truly is one. It might seem real, but many concerns never come to fruition. For example, you could spend an entire night awake, consumed by thoughts of how to resolve an issue that, in reality, may never manifest. This compulsive problem-solving behaviour is common, and many of our mental struggles arise from imagined problems rather than actual ones.
Poor Me: Another common reaction is to slip into a mindset of self-pity. In this state, you might think, “This is so unfair,” or “Why is this always happening to me?” This self-focused thinking not only exacerbates your feelings of discomfort but also creates a cycle of negativity. Instead of addressing the problem, the mind engages in a pity party, reinforcing feelings of isolation and struggle. This mindset can be detrimental, preventing you from finding constructive solutions or moving forward.
Positive Guru: The third reaction is what I call the "positive guru" mindset. In this state, you might start self-coaching, recalling insights from self-help books or workshops. Thoughts like, “Everything happens for a reason,” or “I just need to let it go,” become prevalent. While this may feel constructive on the surface, it’s important to recognise that you are still operating within the confines of your mind. You may have moved to a more optimistic part of your mental landscape, but you’re still stuck in the same pattern of thought. The goal here is not just to shift perspectives within the mind but to transcend the whole cycle of mental activity.
Seeking a Higher State of Awareness
The ultimate aim is to rise above all this mental noise and return to a state of peace and presence. When you’re fully engaged in the present moment, you are free from the judgments that can cloud your experience. The present moment is devoid of past regrets or future anxieties, allowing you to connect with a deeper sense of tranquility and clarity.
Engaging with Your Judgments
Instead of striving to eliminate judgments completely—an unrealistic goal that can lead to frustration—try to adopt a more mindful approach. Begin by noticing judgments without getting overly involved in them. When you observe a judgment, take a step back.
When your mind is active, it will inevitably generate judgments. Recognise this as a natural part of mental functioning and then consciously redirect your attention back to the present moment. The present is where true peace resides, untouched by the judgments that usually preoccupy our thoughts.
Reflecting on Your Patterns
Take a moment to consider which aspect of the judgment game you tend to engage in most frequently: Problem Solver, Poor Me, or Positive Guru. Many people default to being Problem Solver, losing sleep and energy over concerns that may never materialise. However, recognising your pattern is the first step toward breaking free from it.
If you catch yourself judging your own judgments, remember that it’s just your mind at play. Instead of getting caught in this cycle, acknowledge the judgment and gently bring your focus back to the present moment, where clarity and peace exist.
Experimenting with Your Mind
A useful exercise to explore is the "Noticing Nirvana" game. Imagine, for a moment, that I could reach into your mind and remove the belief that something is wrong. What would that feel like? This exercise encourages you to envision a state of mind without the burden of judgment, often leading to feelings of relief, lightness, or freedom.
When you let go of the belief that something is wrong, you open yourself to experiencing life without the weight of constant evaluation. This state of being can reveal how much our judgments shape our reality and how liberating it can be to live without them.
Conclusion
In conclusion, the judgment game is an integral part of how we navigate our thoughts and experiences. By understanding how our minds engage in problem-solving, self-pity, or positive self-coaching, we can learn to transcend these patterns. The key lies in recognising judgments as they arise and choosing to return to the present moment.
This practice can lead to greater peace, happiness, and connection in your life. So, the next time you find yourself caught in a cycle of judgment, take a deep breath, notice what’s happening, and gently guide your attention back to the present.
Let me know what you think of the judgment game and the noticing Nirvana game in the comments.
Mind calm meditation and the judgment game are included in my teachings - book a session today.
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