Working with Judgmentalness (JS)
Audio Recording Pack
Five Guided Audio Scripts for a Gentle 5-Day Journey
- Ross Clark [small bird icon here]
Day 1 Audio Script — Softening Into Presence and Noticing JS
Suggested Timing Map (10–12 minutes)
- 00:00–01:00 Arrival, posture, and settling the body
- 01:00–03:00 Softening tongue, lips, face, and chest
- 03:00–06:00 Noticing JS as thoughts, sensations, or feelings
- 06:00–09:00 Speaking kindly to JS and sensing the wider awareness
- 09:00–11:00 Resting as open awareness, closing intention
Full Recording Script
Welcome.
This is Day One of your journey with judgmentalness… or JS… held in softness and loving awareness.
Take a moment to settle your body.
You might be sitting in a chair… or resting on a cushion… or lying down.
Feel the simple contact points…
your feet on the floor…
your body supported…
your hands resting where they feel most at ease.
[Pause 10–15 seconds]
Now, gently bring your attention to your mouth.
Notice your tongue.
Notice your lips.
With your next out-breath… invite them to soften.
Let your tongue rest, loose and at ease.
Let your lips soften… as if they were lightly smiling from the inside.
Feel this softness spread into your jaw…
into the muscles around your cheeks…
around your eyes…
across your forehead.
[Pause 15 seconds]
Let that same softness drift down into your throat…
your neck…
your shoulders…
and your chest.
If it helps, you might say very quietly inside:
“Soft… soft… soft…”
Allow your breath to move in and out naturally…
no need to control it…
no need to make it special.
[Pause 20 seconds]
Now, become aware of the simple fact that you are here.
Awareness is here.
You might sense this as a gentle presence…
a quiet, open space in which sensations, thoughts, and feelings appear and disappear.
Let a simple phrase float through the mind:
“I am here.”
“Awareness is here.”
[Pause 15 seconds]
As you rest in this softness and presence,
begin to notice what is moving in the mind today.
Thoughts may pass by…
memories…
plans…
voices that comment…
emotions…
body sensations.
You do not need to chase or follow them.
Just notice.
[Pause 20 seconds]
At some point, you may begin to sense the familiar energy of judgmentalness…
the JS part.
It might appear as harsh thoughts about yourself…
or about someone else…
or about life.
It might be a tightening in the chest or stomach…
a sudden sense of “wrongness”…
a feeling that something, or someone, is not good enough.
When this arises…
pause.
Instead of pushing it away…
or scolding yourself for being judgmental…
see if you can simply acknowledge it.
Very gently, say inwardly:
“Yes, I see you.”
“You are allowed.”
“Thank you for trying to help.”
[Pause 30 seconds]
Feel what happens in the body when you speak this way to JS.
You are not agreeing with its story.
You are not feeding it.
You are just noticing…
and allowing it to be here, as a part of your inner life.
Let JS be one wave in a much larger ocean of awareness.
You are that ocean.
[Pause 30 seconds]
If the mind worries that being kind to JS will make it grow stronger…
see if you can simply notice that worry as another part…
another wave…
also held in the same soft awareness.
Judgmentalness does not relax when we attack it.
It relaxes when it is seen…
understood…
and no longer treated as the enemy.
[Pause 25 seconds]
Return again to the softness in your tongue and lips.
Notice:
Softness is here.
JS may also be here.
Both can be present at the same time.
You can silently name:
“Softness is here.”
“Judgmentalness is here.”
And then feel the larger space that holds them both.
[Pause 30 seconds]
For the last minute or two,
simply rest as this gentle, open awareness…
not needing to fix anything…
not needing to push anything away.
If you like, you can hold this intention in your heart:
“All parts of me are welcome.”
[Pause 45–60 seconds]
When you are ready,
take a deeper, kind breath in…
and a long, relaxing breath out.
Gently wiggle your fingers and toes…
and slowly open your eyes or lift your gaze.
Carry this sense of softness and welcome with you
as you move into the rest of your day.
Day 2 Audio Script — Meeting the Judgmental Part as a Younger Self
Suggested Timing Map (10–12 minutes)
- 00:00–01:00 Arrival, posture, and softening
- 01:00–03:00 Inviting the JS part forward gently
- 03:00–06:00 Asking “How old do you feel?” and listening
- 06:00–09:00 Speaking as a loving adult to the younger JS part
- 09:00–11:00 Blessing the younger part with love and belonging
Full Recording Script
Welcome.
This is Day Two of your healing journey with Judgmentalness… or JS… held in warmth, compassion, and loving presence.
As we begin, find a posture that feels steady and supportive.
Let your body settle.
Let your hands rest easily.
Let the breath be simple and natural.
[Pause 10–15 seconds]
Bring your attention to your mouth again.
Notice your tongue…
and your lips.
And with your next exhale,
invite them to soften.
Let this softness gently melt through your jaw…
your cheeks…
down your neck…
across your shoulders…
into your upper chest.
Feel the whole front of your body soften,
as if the heart area were slowly unclenching.
[Pause 15–20 seconds]
Now, sense the warmth of your presence.
A simple, steady awareness.
A safe place inside.
Let a quiet phrase arise:
“I am here… and it is safe to soften.”
[Pause 10–15 seconds]
Today, we will meet the judgmental part as a younger self —
a part that formed earlier in life,
when protection felt necessary.
Let your awareness gently invite the JS part forward.
You don’t need to search for it.
Just open space
and allow it to come closer
in its own time
and in its own way.
[Pause 20–25 seconds]
When you feel its presence —
as a thought,
as a pressure,
as an emotion,
or as a memory —
ask softly inside:
“How old do you feel?”
And wait.
There is no wrong answer.
There is no need to force imagery.
Sometimes the answer is a number.
Sometimes it’s a feeling —
small, tight, overwhelmed,
eager to defend you.
Sometimes it’s simply a sense
that this part has been working for you
for a long, long time.
[Pause 30–40 seconds]
Whatever you sense,
meet it with kindness.
Imagine yourself kneeling down
to meet the eyes
of a younger version of you.
And speak inwardly, gently:
“I see you.”
“You’ve been working so hard.”
“You don’t have to do this alone anymore.”
Let your tone be warm.
Let your presence be steady.
[Pause 20–25 seconds]
Ask this younger JS part:
“What are you protecting me from?”
And wait.
Perhaps it was protecting you
from rejection…
from embarrassment…
from being wrong…
from feeling not enough…
from being hurt.
Whatever arises is welcome.
[Pause 30 seconds]
Speak softly inward:
“Of course you felt that way.”
“It makes perfect sense.”
“I’m here with you now.”
Let this younger part feel
your patience,
your warmth,
your sincerity.
[Pause 20–25 seconds]
If it feels right,
you can imagine placing a gentle hand
on this younger part’s back
or shoulders —
not to change it,
not to fix it —
but simply to be with it.
Let the younger part feel your presence
as a steady, loving adult
who will not leave.
[Pause 25–30 seconds]
Take a breath in…
and out.
Notice how the body feels
when you speak kindly
to this part of yourself.
Notice how the breath changes.
Notice how the heart softens
even a little.
[Pause 20–25 seconds]
As you come to the closing minutes
of this practice,
hold this younger JS part
in a gentle field of warm awareness.
You might offer it a blessing:
“You are loved.”
“You belong.”
“You don’t have to work so hard anymore.”
“I will stay with you.”
Feel these words as truth,
not forced,
but naturally arising
from the deeper Self in you.
[Pause 30–40 seconds]
Take a slow breath in…
and a long, soft breath out.
And when you’re ready,
open your eyes
or lift your gaze.
Day 3 Audio Script — Letting Softness Touch the Hard Edges of Judgment
Suggested Timing Map (10–12 minutes)
- 00:00–01:00 Arrival, softening the mouth and face
- 01:00–03:00 Inviting JS into awareness and noticing its edges
- 03:00–06:00 Bringing softness to the hard, tight places
- 06:00–09:00 Resting as awareness that holds both hardness and softness
- 09:00–11:00 Closing with the phrase “Softening is enough”
Full Recording Script
Welcome.
This is Day Three of your journey into softness,
presence,
and understanding.
Find a comfortable posture.
Let your breath soften and deepen
just a little.
[Pause 10–15 seconds]
Bring your awareness again
to your tongue and lips.
Let the tongue loosen…
let it float softly.
Let the lips relax…
as if they were receiving
a warm breeze.
Feel this softness spread
through the muscles of your face…
down the throat…
into the chest.
[Pause 15–20 seconds]
Now invite the JS part
to come into awareness again.
Not as an enemy.
Not as a problem.
Just as a part of you
that carries certain energies —
tightness,
pressure,
defensiveness,
urgency.
Let these qualities arise
if they want to.
[Pause 20–25 seconds]
As you sense JS,
notice its edges.
Does it feel sharp?
Tense?
Rigid?
Heavy?
Protective?
Trust whatever you perceive.
[Pause 15 seconds]
Now, gently bring the softness
of your mouth and face
toward these edges.
Imagine that the softness
is like warm water
being poured slowly
over something tight or rigid.
No forcing.
No pushing.
Just soft warmth
meeting an old tension.
[Pause 25–30 seconds]
You can say inwardly:
“It’s okay to soften.”
“You can rest here.”
And again:
“Thank you for trying to protect me.
You don’t have to stay so tight.”
Let each phrase land gently.
[Pause 30 seconds]
Notice what happens
as softness touches hardness.
Even a tiny shift
is meaningful.
This part has been holding on
for a long time.
It may only soften a little —
or simply feel seen.
Both are signs of healing.
[Pause 20–25 seconds]
Now let yourself rest
as the awareness that holds everything —
the tightness…
the softening…
the breath…
the whole, warm field
of your inner life.
Judgmentalness may still be here.
So may softness.
So may stillness.
Let them all be held
in spacious, loving presence.
[Pause 30 seconds]
If you like, repeat softly inside:
“Softening is enough.”
Let that be today’s resting place.
No pressure.
No agenda.
Just openness.
[Pause 30–40 seconds]
When you feel ready,
take a slow breath in…
and quietly out.
Gently bring movement to your fingers and toes,
and allow your eyes to open.
Day 4 Audio Script — Seeing Judgmentalness as a Protector That Longs for Love
Suggested Timing Map (10–12 minutes)
- 00:00–01:00 Arrival and settling the body
- 01:00–03:00 Inviting JS forward as a protector
- 03:00–06:00 Asking what JS is afraid would happen without its efforts
- 06:00–09:00 Thanking JS and offering reassurance and safety
- 09:00–11:00 Resting in gratitude and closing the practice
Full Recording Script
Welcome to Day Four.
Today we meet judgmentalness
as a protector —
a part that carries fear
and tries to keep you safe.
Begin by softening your posture.
Let your body settle.
Let your breath be easy.
[Pause 10–15 seconds]
Soften the tongue…
loosen the lips…
let the softness melt across your face
and down into the heart.
Feel the inner space widen.
[Pause 15–20 seconds]
Now invite the JS part forward again.
You might sense it as a voice…
a pressure…
a thought…
or simply a familiar feeling.
Let it come as it wishes.
[Pause 20–25 seconds]
Ask inwardly, with real curiosity:
“What are you afraid would happen
if you stopped being so judgmental?”
Then wait.
Listen without forcing.
[Pause 30–40 seconds]
Maybe this part fears
being embarrassed…
letting something slip…
being wrong…
not being enough…
being hurt again.
Whatever appears
is welcome.
This is your inner world
showing itself to you.
[Pause 20–25 seconds]
Speak inwardly with warmth:
“Thank you for protecting me.”
“I see how hard you’ve been working.”
“You make sense.”
Let the tone be tender,
as if you were speaking
to a dear friend
who’s been carrying too much alone.
[Pause 20–25 seconds]
Tell this part gently:
“I am here now.”
“You are not alone.”
“You can rest when you’re ready.”
Feel how the body responds
when this protector
is honored,
not fought.
[Pause 30 seconds]
Notice the shift
in your inner relationship —
from resistance
to understanding.
Judgmentalness softens
not because you force it,
but because it finally feels seen.
[Pause 25 seconds]
Now rest as the open,
warm presence
that holds this protector
with gratitude.
Offer one more phrase:
“Thank you for caring for me
in your way.”
[Pause 30–40 seconds]
When you’re ready,
take a slow breath in…
a soft breath out…
and gently return to the room.
Day 5 Audio Script — Integrating the JS Part Into Spacious Loving Awareness
Suggested Timing Map (10–12 minutes)
- 00:00–01:00 Arrival, softening, and sensing spaciousness
- 01:00–03:00 Visualizing the open field and inviting all parts
- 03:00–06:00 Sensing yourself as the sky of awareness
- 06:00–09:00 Including JS as one honored part in the whole
- 09:00–11:00 Offering blessings and resting in unity
Full Recording Script
Welcome to Day Five.
Today is a day of integration —
a day of inner unity
and deep belonging.
Find your comfortable posture.
Let your body rest easily.
Let the breath settle.
[Pause 10–15 seconds]
Soften your tongue…
soften your lips…
let this softness spread
into the heart
and throughout the whole body.
Feel the spaciousness
that has grown inside you
over these past days.
[Pause 15–20 seconds]
Now, in your mind’s eye,
imagine a wide, open field
under a gentle sky.
A place of ease.
A place of safety.
[Pause 20 seconds]
Invite all your inner parts
into this field:
the soft parts…
the joyful parts…
the tired ones…
the lonely ones…
the fearful ones…
and the judgmental parts.
Let them gather
in the open space
of your awareness.
[Pause 30 seconds]
Now sense yourself
as the sky —
vast, open, calm.
Everything arises within you.
Everything is held
in your gentle, spacious presence.
Say inwardly:
“I am the awareness
that holds all parts with love.”
“No part of me is outside of my heart.”
[Pause 30–40 seconds]
Notice how it feels
to see JS not as an enemy…
not as a mistake…
but as one part
within a larger, loving whole.
Imagine JS stepping forward
into this field.
Let it be included —
not pushed away
and not put on a pedestal —
just included.
This simple inclusion
is healing.
[Pause 30 seconds]
Now allow a blessing
to arise from within you:
“May all my parts feel safe.”
“May all my parts feel loved.”
“May all my parts be free.”
[Pause 30–40 seconds]
Let your awareness rest
in this sense of unity —
the inner family gathered,
held in kindness,
each part belonging.
Stay here
for a few quiet breaths.
[Pause 30–45 seconds]
Take one final deep breath in…
and a long, soft breath out.
Gently return to the room,
carrying with you
the warmth and spaciousness
you have cultivated.