Practice the Judgement Defusion Exercise from chapter 4, page 98 of the Dialectical Behaviour Therapy Skills Workbook. Read the description on page 98 before starting to create your own visualisation technique. 

Some examples; 

• Imagine sitting in a field watching your judgements float away on clouds
• Picture yourself sitting beside a stream watching your judgements float past on leaves
• Picture yourself standing in a room with 2 doors, then watch your judgements enter through one door and leave through the other

This exercise begins and ends with a chime