Whenever you notice you have judged something and now feel contracted within -
breath consciously - with full attention on your breath.
Relax, allow, sense... Relax, allow, sense... Relax, allow, sense...
It is all very simple. Instead of seeing things imagined, learn to see them as they are. When you can see everything as it is, you will also see yourself as you are. It is like cleansing a mirror. The same mirror that shows you the world as it is, will also show you your own face."