Episode 133: How to Let Go of Judgment

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Embracing compassion and self-awareness is key to letting go of judgement. Constant judgement not only affects us mentally but also has negative physical impacts, causing tension, stress, and disease in the body. Feedback loops of negative thoughts can further perpetuate judgment and attract more negative experiences.

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Judgment is a natural human tendency that often stems from our fear of judgment. We find ourselves constantly evaluating and critiquing others, as well as ourselves. However, this fear and habit of judgment can hinder our personal growth and prevent us from fostering meaningful connections. In this article/podcast episode, we will explore effective strategies to let go of judgement, cultivate compassion, and develop self-awareness.


Spiritually, judgment can create a separation between ourselves and others. It can prevent us from seeing the divine in others and recognizing the interconnectedness of all things. This can lead to feelings of isolation and disconnection.

Mentally, judgment can create a negative feedback loop. When we judge others, we are more likely to judge ourselves harshly. This can lead to negative self-talk and a lack of self-esteem.

Physically, judgment can lead to stress and tension in the body. When we judge others, our bodies release stress hormones like cortisol and adrenaline, which can lead to physical symptoms like headaches, muscle tension, and fatigue.

Emotionally, judgment can create feelings of anger, resentment, and fear. When we judge others, we are often projecting our own insecurities onto them. This can lead to feelings of inadequacy and a sense of being threatened.


The first step in letting go of judgement is recognizing when you are in it.
Here are some signs that you may be judging:

  • You are quick to criticize others
  • You are easily offended by the actions of others
  • You are constantly comparing yourself to others
  • You are overly concerned with what others think of you
  • You are defensive when others criticize you



Once you have recognized that you are in judgment, the next step is to let it go. Here are some tips on how to do that:

The first step in overcoming judgment is to bring awareness to it. Recognize when you are being judgmental, whether it's towards others or yourself. By acknowledging this behavior, you can begin to understand the underlying reasons behind it. Ask yourself, "Why am I defending myself? What's going on?" This self-reflection will help you uncover the root causes of your judgment.

Once you are aware of your judgment, give yourself permission to consider other perspectives. Often, we judge others or ourselves without fully understanding their experiences or circumstances. By cultivating curiosity, you can explore why someone behaves a certain way or why you react in a particular manner. Consider the example of a teacher caught drinking during school hours. Instead of instantly getting mad, ask yourself, "What is happening to her that she feels the need to drink every day?" This shift in perspective allows for empathy and understanding.

To let go of judgement, it is crucial to practice self-compassion and extend compassion toward others. Remind yourself that you are still learning and evolving. Embrace the fact that you have the capability to be more compassionate towards yourself and others. When you find yourself in judgement, replace it with compassion. Understand that everyone has their struggles and challenges, and it is essential to rally around them and offer support rather than criticism.

Mindfulness is a powerful tool in releasing judgment. When you notice tension or criticism arising, pause and take a deep breath. By focusing on your breath, you bring yourself into the present moment and detach from judgmental thoughts. Mindfulness allows you to observe your judgments without getting entangled in them. Practice being fully present and non-judgmental in your interactions with others and yourself.

While it is unrealistic to expect a constant stream of positivity, surrounding yourself with positive influences can significantly impact your ability to let go of judgement. If you are constantly surrounded by negative people or environments, it becomes challenging to maintain a non-judgmental mindset. Seek out individuals who uplift and inspire you, fostering an atmosphere of understanding and acceptance. Surrounding yourself with positivity helps counteract the fear of judgement and encourages a more compassionate outlook.


Letting go of judgement is a transformative journey that requires self-awareness, curiosity, compassion, mindfulness, and positive influences. By bringing awareness to our judgmental tendencies, we can begin to understand the underlying fears and insecurities that drive them. Embracing alternative perspectives and cultivating compassion towards ourselves and others allows us to break free from the cycle of judgement. Mindfulness and breath help us stay present and detached from judgmental thoughts. Finally, surrounding ourselves with positivity creates an environment conducive to personal growth and empathy.

Remember, letting go of judgement is a continuous practice. It requires patience, self-reflection, and a commitment to personal growth. By embracing these strategies, you can create a more compassionate and accepting mindset, both towards yourself and others. So, let go of judgement and embrace the transformative power of compassion and self-awareness in your life.

If you enjoyed this episode with Amy Robeson, we would love to invite you to check out other inspirational episodes by clicking here. Enjoy!

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Full transcription of the episode:

Hey, Amy Robeson here. Thank you for joining me on this podcast where we talk about spirituality, the awakening process, mental health, and so much more. Join me weekly to get your weekly dose of spirituality and medicine. I look forward to seeing you on The Inside. Hello, everyone, and welcome to today's episode. I am so excited you are here. We have a special request episode today, which I'm super excited about, someone asked if I would do an episode on judgment and how to let it go. So we're going to talk about how to let go of judgment, how to see when you're in judgment, and also how it affects your body, mind, and soul. So let's start there. As a part of the human experience, we experience judgment. It is just a natural part of the human experience. We want to judge to make sure we're in alignment with something. So judgment is not necessarily a bad thing. It becomes a bad thing when we're in excessive judgment, when we're in negative judgment, because judgment is negative, positive, or neutral. And so positive judgment is discernment. So we can discern between our intuition and our ego.

We can discern if that person is in alignment with us to be in relationship with. Maybe our intuition is telling us no, that person is not a good person to be in alignment with, and then you find out that they're a user. That's good judgment. That's very good judgment. However, when we are in excessive judgment towards ourselves and towards others, it impacts our body, mind and soul. Spiritually, if we are in assessment judgment, it cuts us off from our inner connection with the universe, with the divine, with God, whatever sacred title you have that beautiful being. And when we cut ourselves off from that inner connection, we find ourselves in isolation. We find ourselves being lonely. And who does it right? I don't want to be lonely. I don't want to feel isolated. That's super depressing, and that can cause depression of the soul because you're not expressing yourself in the way that is an uplifting, positive, growing way. I also use the word growing because it's not about always being positive either, because, again, judgment can be positive in terms of, hey, I'm in discernment. That's not healthy for me. My intuition is telling me to beware.

That's a good judgment. And so your intuition might feel something icky and so you stay away from it. So when it comes to judgment, you're also going to be impacted with negative judgment on a physical level because physically, it causes tension and stress and disease within the body. And so if you're in constant judgment or you're judging yourself or you're judging others, it's going to cause this tension, this stress, your cortisol levels are going to go up because you're in a different state of being. You're not in a calm state. You're not in a positive state. Your subconscious knows the difference between positive thoughts and negative thoughts, which then impact the physical body. Mentally, if you're in a constant state of judgment, mentally you're going to get into these feedback loops, and these feedback loops are where your subconscious or your conscious mind is telling you the same thing over and over and over and over again. And what ends up happening when you have that feedback loop, you send the signal out to the universe that says, Please send me more of these experiences, so please send me more judgment so I can judge myself or I can judge others.

Please make me correct in this situation. And that's super stressful. I don't know about you, but I don't want to be in a constant state of negativity. It doesn't feel good when I'm experiencing that whatsoever. And when you're in that state, mentally, what ends up happening is it causes more stress and it causes you to be looking for the negative in the experience or the situation, either for yourself or for others as well. And then emotionally, when you are talking bad about others or yourself, that causes resentment, stress, and anger to occur. And that stress, resentment, and anger can cause the feedback loop to continue to happen as well, because we're not processing our emotions in a healthy way. And that's difficult. That's really, really difficult because we can talk about them in sections like this, but they all feed into one another no matter what. They absolutely feed. The spiritual, the mental, the emotional, and the physical, they all feed into one another. And so let's talk about how you can recognize when you're in judgment. One, you're easily offended. Two, you're super critical of others, super critical of yourself, and that could be an and, or you're defensive.

You're in constant comparison. So if you're comparing yourself to others, that is a clear sign you are in judgment. And the fifth one is you're overly concerned about what other people think, which is a big one. I know that we're all concerned about what other people think, and it can be hard. But when we're in these comparisons, when we're defensive, it's not helping us. And that's what can be really, really challenging and really, really hard. And so when you notice that you are in judgment, you want to bring your awareness to it. That's step number one, bring your awareness to the fact that you're in judgment. I'm being ultra defensive right now. Why am I defending myself? Why do I feel the need to defend myself? What's going on? And so you can get curious about why you're having certain reactions so that you can change them. Once you get into this awareness of letting go of the judgment, because that's how we have to let go, is you have to bring yourself to awareness, then you got to give yourself permission to consider other perspectives. And I think this is really important because so often we will judge ourselves, we will judge other people where we don't give ourselves permission to have a different perspective.

And this is why I love the Akkashik record so much because The Guardians offer a 360 degree perspective on any given situation. And I'll give you an example. I remember earlier this year, I heard this story around this teacher that was caught drinking during school hours while she was teaching. And I could feel myself instantly get mad. I got mad about it because I was triggered. My stepdad was an alcoholic. And so I'm thinking, Man, she's teaching our youth. I'm mad. Then in a split second, I gave myself permission to feel that feeling. Just because we move to anger instantly or we have a certain reaction instantly, doesn't mean we have to stay there because triggers are an invitation to heal. And so instead of being mad and angry and going, How dare she do that? I move tointo compassion, because that's part of releasing judgment, is we have to give ourselves permission to feel that inner connection between that person. I'll often ask myself if I was doing that, what is happening for me to be doing something like that to cause that behavior? Even if I would never do that, I would never go to a school and drink.

But you don't know what's happening in someone's life. You never, ever know 100 % what is happening in someone's life because you're not living in their shoes. You are not living in their brain. You are not living in their experiences, their past experiences, their present experiences. You're not there. So what we can do is if we do get triggered or we do get angry or we do get resentful or we notice we're criticizing, give yourself permission to move into compassion, because moving into compassion will give you the opportunity to see a new perspective. So for me, I was like, what is happening for her that she feels the need to drink every day and she has to be drinking during the day? Because if you're an alcoholic, an alcoholic, if you're to the point where you have to drink during the day, you're most likely to have a seizure because of it. So it's not as easy as let me snap my finger, I'm done drinking alcohol. No. If someone's drinking an excessive amount of alcohol, it is dangerous. It could kill them for by stop drinking, so they need professional help with that. And so anybody that's dealing with substance abuse, it is a mental health disorder.

And we don't know what that person is experiencing. We don't know what that person, the thoughts that are going on in their mind. And so if we move into compassion and we give ourselves permission to have an alternative perspective on what's happening for them, we can move out of that judgment and we can move out of that criticism. And should she have been drinking at work? Absolutely not. But guess what? She has a problem and we have to rally around this person to assist her in getting better. Another thing that you can do to let go of judgment is to be mindful. So when you are noticing tension or noticing criticism, pause and take a breath. Mindfulness is something that we practice not only because we might be in judgment, mindfulness is just practice in general. And so pausing and taking a breath, having reflection is going to be very, very important. Another thing that you can do is practice gratitude. So sometimes we can move into judgment because someone is behaving in a certain way and we don't appreciate their behavior, and we can tell them about that behavior. We can talk to them in a healthy way about it.

But maybe we realize that they're having a bad day and you moved into judgment and you didn't consider another perspective. Well, then you can move into gratitude. I'm so grateful for having this person in my life. I'm so appreciative of the things that they do. I'm sorry that I went into judgment earlier about them. And this is all something you can say internally to yourself. If you owe the personal apology, absolutely apologize. But sometimes we have a lot of things that happen in our mind that aren't necessarily happening outside of our mind. And so the subconscious doesn't take a joke, and the subconscious will work through all of that, especially if you judge someone and then you found out like, Oh, I didn't consider this other's perspective, and then it makes you feel guilty or ashamed of that judgment. Practice gratitude. Gratitude is a really powerful way to raise the frequency. Also, I love practicing gratitude if I'm judging myself. Let's say I said something negative about myself, and then all of a sudden I'm like, Oh, that was harsh. You become aware of it? Say something that you appreciate about yourself, and it could be related back to the thing that you criticize or it could be something unrelated.

But gratitude helps raise the frequency, and it's super, super important to have a daily gratitude practice not only to help let go of judgment, but it just changes your mindset. And so maybe you have a hard time even recognizing that you're in judgment, just having a daily gratitude practice where you're looking at, What am I grateful for for the day? That's going to instantly start to shift your vibrational frequency and you'll be looking for things to be grateful for that you're like, I love this cup of coffee. I'm so grateful that I got to talk to my coworker today about X, Y, Z, or I just love this brand new sweater that I got. It feels so luxurious on my skin. Oh, I'm so grateful that I got to have a laughter today at the coffee shop I went to. Whatever it can be about the smallest, litterest things, and it shifts your frequency, which then will also ultimately assist you in not having so much judgment because we all know that we don't want that. The next way to shift out of judgment is to practice self-compassion. So, yes, we are having compassion towards others, but we also want to practice that compassion towards ourselves.

And so anytime you find that you are in judgment toward yourself or to others, practice compassion. Remind yourself you're still learning. Remind yourself you're shifting out of this behavior. Remind yourself that you totally have the capability of having more compassion for yourself and having more compassion towards others as well. One more way that you can let go of judgment is to surround yourself with positivity. That does not mean that you're going to be surrounded by positivity 100 % of the time. That would be very strange if you were, because as a human, we're going to have experiences that trigger us, that push us, that assistance in evolving. But if you're around people that sit there and judge and judge and judge and judge and judge and judge or someone that's just negative, maybe you're surrounded by people that are negative all day long, it's going to be really hard for you to not be negative, to not move into judgment. And so if you surround yourself with experiences, people, places, and things that allow you to experience positivity in a new way, that's going to support you in letting go of judgment. It's going to support you in experiencing life in a different way.

Remember, judgment is positive, negative, and neutral. We want the positive. We want the discernment. That is an absolutely the most important necessity as a part of our human experience. We need discernment. What we don't require is a bunch of negativity, a bunch of negative projections around ourselves and around others. And so when we give ourselves permission to bring our awareness to those judgments, to see their effects and choose something different and/or be curious about our behavior so we can have a different experience, we get to evolve. And that's really cool, like super cool. So all right, my friends, I hope you have found this episode helpful. Please make sure you like and subscribe. And if you have a special request on a topic, you can comment below or you can email us. And I'm happy to see how we can fit those in. So I look forward to seeing you on the next one. Take care. Bye.

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