Welcome to the Mindfulness Without Bells and Beads meditation series.
In the Same Boat Meditation In this empathy building meditation,
We will be reminding ourselves how similar other people are to us and that we're in the same boat of life,
Facing similar challenges,
Meeting with the same inevitable ups and downs,
And navigating life as best we can.
Acknowledging these similarities helps create the mental habit of perceiving common humanity with others,
As well as lay the foundation for further compassion and kindness building exercises.
This exercise can help inform how we interact with others,
Allowing us to empathize and engage even when we are in disagreement with someone.
Let's begin.
Beginning by taking a seated posture and settling in for the exercise.
Once you're reasonably settled,
Allowing the eyes to close if that's comfortable,
Otherwise lowering your gaze and softening your focus.
And tuning in to your attention and awareness.
Just noticing whatever is here in the mind and the body for a few moments.
And allowing whatever you notice to be just as it is and letting go of any impulse to wish things to be different or wish them away.
Holding the body with an attitude of unconditional friendliness and care.
Seeing the sense of movement of the breath in the heart area,
Near the center of the chest.
Allowing yourself to bring to mind someone with whom you have a positive and uncomplicated relationship.
It can be anyone,
A child,
A friend,
A family member,
A neighbor,
Or even a colleague.
And as they appear on the main stage of awareness,
Silently repeating the following phrases to yourself.
We are in the same boat of life.
We both have a body and a mind.
We both have thoughts and emotions.
We've both been sad,
Disappointed,
Angry,
Hurt,
Or confused.
We've both experienced physical and emotional pain and suffering.
We both wish to be free of pain and suffering.
We've both experienced happiness and joy.
We both wish to be healthy,
Happy,
And loved.
And letting go of this person and bringing to mind now someone with whom you may not get along so well.
Perhaps someone you have friction with from time to time.
It's best not to start with the most challenging person in your life,
But someone who it's not as easy to wish well.
And as they appear on the main stage of awareness,
Silently repeating the following phrases to yourself.
We are in the same boat of life.
We both have a body and a mind.
We both have thoughts and emotions.
We've both been sad,
Disappointed,
Angry,
Hurt,
Or confused.
We've both experienced physical and emotional pain and suffering.
We both wish to be free of pain and suffering.
We've both experienced happiness and joy.
We both wish to be healthy,
Happy,
And loved.
Noticing whatever sensations and feelings arise and sitting with them for a few moments.
Letting go of any impulse to wish things to be different or wish them away.
And now returning attention to the breath for the last few moments of the exercise.
Noticing the full duration of each in-breath and out-breath.
And when you're ready,
Inviting you to open your eyes if you've closed them,
Bringing attention back into the room you're in,
Giving yourself a moment to get your bearings before moving into the next part of your day.
