Each of us harbours a judge within our psyche.
The judge presides over our dramas and decides which dramas will feed upon us as parasites draining our free will and energy. When you feel yourself uncontrolably moving into a drama place your attention on the inner judge. As you place your attention on the Judge he looses his power to hook you to a drama that will control your behavior.
By holding a portion of your awareness on the Judge you can hold your perception in the present moment and out of inner dramas.
As an exercise, go for a walk and pay attention to the movement of your thoughts. As your thoughts drift towards judging yourself or judging someone else, place your attention on the judge. At the same time hold your attention on where you are in your walk. You should feel a shift in your perception. If you are like me you will have a different feeling, as if you are seeing the surrounding life in a different way.
What has happened is you are seeing the world without judgement. This can become a beautiful thing if you practice it. Continue your walk and hold a portion of your attention on the inner judge to make sure he stays in his corner. Just a small amout of attention will imobilize the judge. This is the power of your awareness shifting.
Our goal is to keep the judge cornered so we can live life in the present without our dramas dragging away our energy and attention.