Witnessing without Judgement: Journaling and Yoga Practices for Self Reflection with Kindness

Many of us are our own harshest critics. We replay mistakes, label ourselves, and carry inner dialogue that keeps us small. Svādhyāya gives us another way: to become a gentle witness to our thoughts, actions, and feelings.

Observing ourselves with curiosity is like practicing beginner’s mind—we watch, notice, and learn without attaching “good” or “bad” labels. This gives us time for growth without shame and helps us soften with kindness toward our imperfections.

On-the-Mat Practices:

• Mountain Pose (Tadasana): Stand tall and simply notice your body—weight, breath, alignment. No fixing, just observing.

• Slow Sun Salutations: Move with awareness, observing your energy and emotions as they shift.

• Seated Meditation after Practice: Pause to notice the difference between observing and judging.

Off-the-Mat Practices:

• Try noticing one self-critical thought each day and reframe it with curiosity: “That’s interesting, I wonder why I thought that?”

• Practice mindful eating—observe your food without labeling it “good” or “bad.”

• Choose one daily activity (like brushing teeth) to do with full presence and observation.

Our mantra for the week is…

I observe myself with curiosity, not judgement.

Our journaling prompts are…

• What stories or labels do I place on myself that might not be true?

• How can I replace judgment with curiosity in my daily life?

• What do I learn about myself when I pause before reacting?

And our meditation is…a meditation for letting go of judgement

Sit quietly and close your eyes.

Imagine thoughts passing by like clouds.

Name them gently: “There is a thought.” “There is a feeling.”

Let them pass. Stay for 5–10 minutes.

Closing Reflection

When we observe ourselves with kindness, we create a safe space to grow. Curiosity brings openness; judgment closes doors. Which one will you choose?