How To Do It:

Think about the person or idea you’ve been judging. Sit down with a blank sheet of paper and some drawing tools. Instead of focusing on your judgments, try to draw how that person or idea might see the world. Use colors, shapes, and lines to represent their emotions, challenges, or perspectives. Once finished, reflect on the drawing and how it might help you understand them better.

Why It Works:

Drawing from someone else’s perspective encourages you to step outside of your own viewpoint. This creative process can help you develop empathy and reduce feelings of dismissiveness.

Guided Practice:

Find a place where you can sit quietly with a piece of paper and a pencil or pen. Close your eyes for a moment and take a few deep breaths, bringing your awareness to your heart space. Notice any sensations that arise—perhaps a warmth or a slight tension.

Settle further into your seat, allowing each breath to soften your body and bring calm to your mind. Think of someone in your life who could use a bit of compassion or support, perhaps a friend, a family member, or even yourself. Visualize this person in your mind's eye, seeing them clearly and feeling their presence.

Start to draw something that represents empathy or support for this person — it could be a heart, a comforting hand, or a simple symbol of care. As you draw, notice the sensations in your hand and fingers, the way the pencil or crayon moves across the paper. Feel the emotions that arise as you draw — perhaps a sense of compassion, a feeling of connection, or even a release of sadness. Stay with these emotions and sensations, allowing your drawing to become a form of empathetic expression. Imagine that each stroke of the pencil or crayon is a way to offer support and care, not just to the person you are thinking of, but also to yourself. Notice if any thoughts, feelings, or memories arise — perhaps a sense of empathy, a feeling of warmth, or a memory of offering or receiving support. Allow these experiences to deepen your practice, connecting you more fully to the act of compassionate expression.

As you continue drawing, imagine the lines and shapes as pathways of connection, a bridge between your heart and the heart of the person you are thinking of. Feel the energy of empathy flowing through your drawing, bringing a sense of unity and shared experience. Notice how this practice of empathy drawing changes your awareness — perhaps making you feel more open, more connected, or more compassionate. Stay with these feelings, letting them guide your hand as you draw.

When you feel ready, put down your pencil or crayon and look at your drawing, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more connected, more compassionate, or simply more aware of your own ability to empathize and support. Gently open your eyes, carrying this sense of empathy and connection with you into your day, feeling more attuned to the needs of others and yourself.

How To Do It:

Stand on one leg and try to balance yourself. As you do this, imagine that your dismissive attitude is like the imbalance you feel. Focus on finding your center, both physically and mentally, as you work to stabilize yourself. As you find balance, visualize yourself balancing your judgments with curiosity and understanding. Switch legs and repeat the exercise, reinforcing the concept of balance in your thoughts and actions.

Why It Works:

Balancing requires focus and awareness, which can help bring attention to the need for balance in your thoughts and attitudes. This physical act serves as a metaphor for balancing dismissiveness with openness.

Guided Practice:

Stand comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you as you prepare to engage with this exercise.

Stand with your feet hip-width apart, grounding yourself firmly into the floor. Take a few deep breaths, feeling your spine lengthen and your body settle into a stable position. As you shift your weight onto one foot, lifting the other foot slightly off the ground, notice the sensation of balance — the subtle adjustments your body makes to maintain stability. Imagine that your judgmental attitude toward a certain idea or perspective is like the imbalance you feel in this position, a lack of steadiness that challenges your sense of grounding. Feel the muscles in your standing leg engage, the slight sway as your body finds equilibrium, just as you would when trying to understand something you’ve been resistant to.

Focus on the feeling of balance in your body. Notice the micro-movements in your ankle, the strength in your core, and the alignment of your spine. As your body wavers, notice how this mirrors your mind’s struggle to maintain balance when facing skepticism or dismissal. Can you allow yourself to be curious about this imbalance, both physical and mental, and find a way to steady yourself through openness and awareness? Stay with these sensations, allowing yourself to experience the challenge and satisfaction of maintaining balance. Feel any emotions that arise — perhaps a sense of concentration, a feeling of determination, or even a hint of frustration. Notice if these emotions reflect the discomfort or resistance you feel toward that rejected perspective, and see if you can bring a sense of curiosity and compassion to both.

As you continue to balance, visualize yourself as a tree. Imagine your foot as the root, grounding deeply into the earth, and your body as the trunk, strong and stable. Just as a tree sways with the wind without losing its grounding, imagine allowing yourself to sway with the discomfort of exploring something new or previously dismissed, while still feeling rooted in your own stability. Feel the sway and bend as if you were moving with the wind, finding your own rhythm. Notice any images, memories, or beliefs that come up — perhaps a memory of learning balance, a belief about stability, or a feeling of being grounded. Let these thoughts and feelings inform your practice, just as being open to new ideas can deepen your sense of balance and presence in your life.

When you feel ready, gently place your lifted foot back on the ground, taking a few deep breaths, noticing the shift in your body. As your body settles back into stability, let this sense of balance and openness expand into your thinking, releasing judgment or rejection. Notice how your body feels now — perhaps more stable, more grounded, or simply more aware. Gently open your eyes, carrying this sense of balance and openness with you into your day, feeling steady, centered, and more willing to embrace perspectives that challenge your equilibrium.

How To Do It:

Stand with your feet shoulder-width apart and your arms at your sides. As you inhale, slowly stretch your arms out to the sides, reaching as far as you can. Imagine that with each stretch, you’re expanding your capacity for empathy and understanding, making space for different perspectives. Hold the stretch for a moment, then exhale and bring your arms back down. Repeat several times, each time imagining your empathy growing wider.

Why It Works:

This exercise uses the physical act of stretching to symbolize and encourage mental and emotional expansion, helping to counteract feelings of dismissiveness and cultivate a more open-minded approach.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

Encourage a sense of ease as you continue to breathe, noticing how your breaths guide you into deeper calm and relaxation. Imagine you are about to stretch both your arms out in front of you, but instead of just a physical stretch, think of this as a stretch of empathy — reaching out to connect with the feelings of someone else. Extend your arms slowly, feeling the stretch in your muscles and the openness in your chest. As you stretch, imagine yourself reaching out to someone you know — a friend, a colleague, or even a stranger — and tune into their emotional state. Feel their emotions as if they were your own, perhaps sensing a sadness, joy, frustration, or calmness. Notice how this connection feels in your body — maybe a tightening in your chest, a softening in your heart, or a warmth in your hands. Stay with these sensations, allowing yourself to experience the full range of empathy. Visualize yourself offering comfort or support with your outstretched arms. Imagine your energy extending out towards this person, offering them a sense of compassion and understanding. Notice any images, memories, or feelings that arise as you hold this empathetic connection — perhaps a comforting hug, a shared laugh, or a moment of silence. Allow these images to deepen your sense of empathy, guiding you toward a more profound understanding of their experience.

When you feel ready, gently bring your arms back to your sides and take a few deep breaths, feeling the release in your body. Notice how your body feels now — perhaps more open, more connected, or simply more attuned to the emotions of others. Gently open your eyes, carrying this sense of empathy and connection with you into your day, letting it influence your interactions with others.

How To Do It:

Choose a simple object—a stone, a leaf, a piece of fabric—and spend several minutes exploring it with all your senses. Notice its texture, weight, color, and any sounds it makes when handled. Imagine that this object represents a perspective or idea you’ve been dismissive of. By fully engaging with the object, you practice being open and curious about something you might otherwise overlook.

Why It Works:

This exercise trains you to approach even the simplest things with curiosity and attention, helping to break the habit of dismissiveness by fostering a more inquisitive and accepting mindset.

Guided Practice:

Choose a simple object to hold in your hand—a stone, a leaf, or a piece of cloth. Find a comfortable position and take a moment to become aware of the object in your hand. Notice its texture, weight, and temperature.

Allow yourself to be still, feeling your breath soften your body and quiet your mind. Choose a small, everyday object to hold in your hand — it could be a pen, a coin, a button, or any other simple item that you don’t usually give much attention to. Hold the object gently in your hand, imagining that it represents a perspective or idea you've been dismissive of, something seemingly unimportant or unremarkable in your life. Begin to explore this object with your senses, noticing the weight of it in your palm, the texture against your skin, and the temperature it holds.

Slowly move your fingers over the surface of the object, feeling every ridge, curve, or smooth area. Notice the sensations in your fingertips — perhaps a smoothness, a roughness, or a coolness. Allow yourself to notice how you may have overlooked this object, just as certain ideas or perspectives might have been missed. Can you approach it now with a fresh sense of curiosity, as if you’re discovering it anew? Feel the object as if you are truly noticing it for the first time, paying attention to its subtle details and characteristics. You might find that this focused attention brings up feelings or thoughts — perhaps a sense of curiosity, a feeling of surprise at its details, or even a bit of resistance to engaging with something so ordinary. Allow these experiences to be present, without judgment or need to change them, just as you might open yourself to exploring an unfamiliar or dismissed perspective.

Imagine the object as a symbol of something you’ve previously dismissed or found unimportant. How can you appreciate this object now, with all its simplicity and commonness, just as it is? Notice if any insights or realizations arise as you continue to explore the object mindfully, perhaps a recognition of its usefulness or a new appreciation for its presence in your life. Let this simple act of exploration become a meditation on noticing and valuing what you might usually overlook, grounding you in your senses and your experience.

When you feel ready, gently place the object back down, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more connected, more aware, or simply more present. Carry this sense of mindfulness with you, staying open to overlooked perspectives and finding value in the ordinary. Gently open your eyes, carrying this sense of mindfulness and appreciation with you into your day, feeling more attuned to the simple moments and everyday objects of life.

How To Do It:

Choose a simple task you usually do with your dominant hand, such as brushing your teeth, writing, or eating, and do it with your non-dominant hand. Pay attention to the challenge and frustration that arises. Reflect on how this exercise forces you out of your comfort zone, similar to how being open to different perspectives can feel challenging but ultimately beneficial.

Why It Works:

This exercise forces you to approach a familiar task in an unfamiliar way, helping you to understand the value of different approaches and perspectives. It also builds patience and empathy for situations that are outside your comfort zone.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths.

Take a pen in your non-dominant hand and prepare to write your name or a short sentence. Feel the difference in your grip, the unfamiliar sensation of holding the pen in your opposite hand. Notice the tension or awkwardness in your hand and arm as you begin to write.

Focus on the sensations of using your non-dominant hand. Feel the slow, deliberate movements as you write each letter, the unfamiliar coordination needed to form words. Stay with these sensations, allowing yourself to explore the challenge of this exercise. Notice any emotions that arise — perhaps a sense of frustration, a feeling of curiosity, or even a bit of playfulness. Allow these emotions to guide your experience, noticing how they affect your writing.

As you continue to write, visualize your brain forming new connections. Imagine the neural pathways lighting up, expanding as you engage in this unfamiliar task. See if any images, memories, or beliefs come up — maybe a memory of learning to write as a child, a belief about learning new skills, or a feeling of vulnerability. Let these thoughts inform your understanding of the exercise, noticing how they affect your body — perhaps a lightness in your head or a tension in your shoulders.

When you feel ready, gently place the pen down, and take a few deep breaths, noticing the sensations in your hand and arm. Notice how your body feels now — perhaps more aware, more present, or simply more open to new experiences. Gently open your eyes, carrying this sense of curiosity and openness with you, feeling ready to approach challenges from a new perspective.

How To Do It:

Close your eyes and imagine yourself standing at the edge of a river. Across the river, you see the person or idea you’ve been dismissive of. Visualize a series of stepping stones leading across the river. With each step you imagine taking, focus on a positive or understanding thought about that person or idea. Picture yourself gradually crossing the river, leaving dismissiveness behind and moving towards connection and understanding.

Why It Works:

This visualization exercise helps to create a mental journey from dismissal to acceptance, making it easier to move past initial judgments and open up to new perspectives.

Guided Practice:

Take a comfortable position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears. Imagine each breath softening your body, preparing you for the gentle practice ahead.

Imagine you are about to stretch both your arms out in front of you, but instead of just a physical stretch, think of this as a stretch of empathy — reaching out to connect with the feelings of someone else. Extend your arms slowly, feeling the stretch in your muscles and the openness in your chest. As you stretch, imagine yourself reaching out to someone you know — a friend, a colleague, or even a stranger — and tune into their emotional state. Feel their emotions as if they were your own, perhaps sensing a sadness, joy, frustration, or calmness. Notice how this connection feels in your body — maybe a tightening in your chest, a softening in your heart, or a warmth in your hands. Stay with these sensations, allowing yourself to experience the full range of empathy. Visualize yourself offering comfort or support with your outstretched arms. Imagine your energy extending out towards this person, offering them a sense of compassion and understanding. Notice any images, memories, or feelings that arise as you hold this empathetic connection — perhaps a comforting hug, a shared laugh, or a moment of silence. Allow these images to deepen your sense of empathy, guiding you toward a more profound understanding of their experience.

When you feel ready, gently bring your arms back to your sides and take a few deep breaths, feeling the release in your body. Notice how your body feels now — perhaps more open, more connected, or simply more attuned to the emotions of others. Gently open your eyes, carrying this sense of empathy and connection with you into your day, letting it influence your interactions with others.

How To Do It:

Light a candle in a quiet space. As you watch the flame, bring to mind the person you’ve been critical of. Acknowledge the thoughts or feelings you’ve had about them, and then consciously choose to release these judgments. As the candle burns, visualize the flame dissolving your critical thoughts and transforming them into warmth and light. When you feel ready, blow out the candle, symbolizing the end of your critical thoughts.

Why It Works:

The candle flame represents transformation and release. This ritual uses symbolism to help you let go of negative judgments and replace them with a sense of peace and forgiveness.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you.

Think of a person or situation where you feel a need for forgiveness, whether it is forgiving someone else or seeking forgiveness for yourself. Notice the sensations in your body — perhaps a heaviness in your heart, a tightness in your throat, or a warmth in your hands.

As you hold this thought in your mind, light the candle. Watch the flame flicker and dance, feeling its warmth and light. Allow the flame to represent the act of forgiveness — perhaps a sense of release, a feeling of letting go, or even a touch of resistance. Stay with these sensations, letting the candlelight guide your experience. Notice any emotions that arise — perhaps a sense of relief, a feeling of sadness, or even a touch of anger. Allow these emotions to be present, knowing they are part of the forgiveness process.

Visualize the flame as a symbol of transformation, burning away any resentment, guilt, or pain. See if any images, symbols, or insights arise — perhaps an image of a bridge, a belief about renewal, or a symbol of a fresh start. Allow these images to deepen your connection to the practice, letting them guide you toward forgiveness. Notice how this ritual affects you — perhaps bringing a sense of peace, a feeling of liberation, or even a recognition of the power of forgiveness.

When you feel ready, blow out the candle and take a few deep breaths, watching the smoke rise and dissipate. Notice how your body feels now — perhaps more at peace, more open, or simply more aware of your capacity to forgive. Gently open your eyes, carrying this sense of forgiveness and renewal with you into your day, feeling lighter and more ready to embrace the present moment.

How To Do It:

Sit quietly and place your hands palms-up on your lap. Focus on keeping your hands open and relaxed. As you do this, mentally repeat the phrase, 'I am open to new ideas and perspectives.' Imagine the open hands as a symbol of your willingness to receive and consider the thoughts and feelings of others. Hold this posture for several minutes, breathing deeply and allowing yourself to soften any feelings of dismissiveness.

Why It Works:

The physical act of keeping your hands open can help reinforce a mindset of openness and receptivity, counteracting the closed-off nature of dismissiveness.

Guided Practice:

Find a quiet place where you can sit comfortably, allowing your hands to rest naturally on your lap. Close your eyes gently or lower your gaze. Begin to notice the sensation in your hands and fingers, perhaps feeling the softness of your palms or the coolness of the air against your skin.

Place your hands on your knees with your palms facing up, in an open, receptive gesture. Feel the openness of this posture, a symbol of your willingness to receive whatever the present moment has to offer.

As you breathe deeply, imagine that with each inhale, you are drawing in positive energy, and with each exhale, you are releasing any tension or resistance. Feel the sensations in your palms — perhaps a tingling, a warmth, or a sense of openness. Stay with these sensations, allowing the gesture of open hands to symbolize your readiness to accept and embrace whatever comes your way. Visualize your palms as channels, receiving positive energy, light, or even messages from the universe. Feel this energy flowing into your hands and up through your arms, spreading throughout your body and filling you with a sense of openness and readiness.

Let this gesture of open hands reflect a state of mind that is open to new experiences, insights, and emotions. Feel how this openness might bring a sense of peace, curiosity, or even excitement about what is to come. Notice if any feelings, thoughts, or images arise — perhaps a sense of acceptance, a feeling of being ready to receive, or even a memory of a time when you felt open and free. Allow these experiences to deepen your practice, connecting you more fully to the spirit of openness and acceptance.

When you feel ready, gently close your hands into a soft, relaxed position, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more open, more receptive, or simply more at ease. Gently open your eyes, carrying this sense of openness and acceptance with you into your day, feeling more willing to embrace whatever life brings.

How To Do It:

Throughout your day, make a habit of pausing whenever you catch yourself being dismissive. During this pause, place your hand on your chest and take a few deep breaths. Ask yourself why you’re feeling dismissive and what you might be avoiding or overlooking. Take a moment to consciously decide to be more open, even if just for a few minutes. Repeat this practice regularly to cultivate mindfulness around dismissiveness.

Why It Works:

This exercise helps you become more aware of when and why you’re being dismissive. By interrupting the automatic response with a moment of self-reflection, you can start to replace dismissiveness with more thoughtful and open reactions.

Guided Practice:

Throughout your day, take a moment to pause and bring your awareness inward. Find a comfortable position where you can sit or stand still. Begin to notice the sensations in your body and any thoughts that are passing through your mind. Allow yourself to be present with these experiences, without needing to change or judge them. Simply observe and notice.

Bring your attention inward, checking in with how you are feeling at this moment—physically, emotionally, and mentally. Notice the sensations—perhaps a tightness in your shoulders, a flutter in your stomach, or a calmness in your mind. As you continue to check in, visualize a gentle spotlight moving over different areas of your body and mind, illuminating what is present. You might notice a belief about self-awareness or feel a familiar sense of introspection. Allow yourself to explore these sensations fully, staying present with what arises.

Notice what thoughts or feelings come up during this check-in. Are there familiar patterns of tension or relaxation? Stay with these feelings, allowing them to guide your awareness and understanding of your current state.

When you feel ready, gently bring your awareness back to your breath and take a few more deep breaths, noticing how you feel now. Notice how your body feels now—whether there is a sense of clarity, awareness, or perhaps a renewed connection to yourself. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of being fully present. When you are ready, gently open your eyes, carrying this sense of awareness and understanding with you into your day.