Learning from the following favorite words：
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One way to train yourself to observe without judgment is to reserve a period of time once a day- it could be as little as five or ten minutes- to sit quietly in a comfortable position, close your eyes, and simply watch your passing thoughts and feelings, almost as if the sky were observing the passing clouds. If you get caught up in a thought or feeling, or even if a harsh self-judgment shows up, treat it as perfectly fine. Simply notice that you were caught up and go back to observing.
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Quote from <Getting to yes with yourself>