how to be nonjudgmental with yourself and your thoughts

How to be nonjudgmental with yourself and your thoughts. Bear with me for a second. So you have a thought. We have thousands and thousands and thousands of thoughts a day. We don't even realize that we label our thoughts. We label it good, bad, right, wrong, scary, not scary, exciting, boring. We are always labeling our thoughts without even realizing it. But we can start to pay attention to our thoughts. And we're often labeling our experiences based on our thoughts, based on how we're labeling our thoughts. It creates our reality. Instead, when you have a thought, I want you to think of your thought like a leaf. That's your thought. And then you're going to have another one and another one. And I want you to just look at your thoughts and pretend that they're floating down a river. And you are over here. You are not your thoughts, despite what you may think. You are not your thoughts. You look at your thoughts. You see your thoughts. You observe your thoughts. You don't label them any of these things. You just feel the emotions and you look at them float by and they float on by. You don't have to hold them inside. You don't have to identify with them. They don't have to become you. These labels don't have to become you. The emotion doesn't have to become you. It's something that's just floating by in your life and it might float by again and it might come by again and it might come by again. It might be there all day long. It might be that leaf that's stuck on a rock and it's not going by. But you're still just going to observe it. You're just going to say, oh, there's that thought. There's that feeling again. There it is. But then you realize you are not your thought. You're going to continue to go about the daily actions that you choose while you watch your thoughts float down the river.