Cultivating a strong and clear mindful attention that meets the experience of the moment allows us to see the afflictive emotions clearly.. To see through them like we see through the colors of a rainbow. This 'seeing' brings with it the possibility of the transformation of afflictive states into wholesome energies.
Judgement is a defense against feeling inadequate. The belief in inadequacy is a defense against the fear of being nothing. The fear of being nothing is a defense against silence, in which our nothingness is confirmed.
Reigning the mind in from all it's myriad distractions… cultivating the power of concentration in order to see clearly. Pay attention in a non judging, non manipulative, non grasping, non rejecting attention - the magic of mindfulness, taking us out of illusion directly into reality.
The natural expression of emptiness or anatta is compassion or friendliness. This motivation of heart develops naturally as wisdom and mindfulness deepen and we cannotice this happening both in retreat and in our daily lives.
Our habit of aversion stems from our not deeply understanding the First Noble Truth, -and thus reacting to difficulty with various forms of denial, resistance, avoidance. When we see that our tendency to judge ourselves is based on misunderstanding the way things are, we can open to our experience with more wisdom and compassion.