How do I overcome self-judgment during mindfulness practice?

Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.It is perfectly normal to be self-critical in mindfulness practice, and this is a manageable aspect of the practice. When you notice critical thoughts, such as 'I'm bad at this' and assess them, look at them as passing events in the mind. These are best treated with the same non-judgmental observation that we would apply to any thought. This will have the effect of creating psychological distance.
Cultivate self-compassion through intentional phrases. When the judgmental mind appears, repeatedly say to yourself, 'May I be kind to myself. ' It is a good thing whenever you notice judgment. Simply noticing judgment means you have made progress! This gentle view of self-judgment converts judgment into opportunities for awareness, where you reinforce your mindfulness.
Thought Labeling
- Identify judgments as 'criticizing' or 'comparing'
- Note them mentally without engagement
- Return to breath after acknowledgment
Self-Compassion Practice
- Place hand on heart during difficult moments
- Repeat kind phrases like 'This is hard right now'
- Recognize shared human imperfection
Reframing Approach
- View distractions as awareness-building moments
- Celebrate noticing judgment as progress
- Remember practice means returning not perfection
Record small wins to combat judgment. Note situations in your journal when you became aware of judgment, even if you didn't respond in any way. If you can write about recognizing one judgment in one session, that is also worth celebrating. These observable wins reaffirm that the development of awareness, not being right, is what is important.
Mindfulness means noticing thoughts without getting caught up in their stories. When self-judgment arises, gently bring yourself back to your anchor point, breath, or body sensations. Each time you return, you strengthen the resistance to judgment. Your practice of being mindful grows as you regularly engage with imperfection.
Read the full article: Mindfulness for Beginners: Your Journey Starts Here