Awareness of people just like you.
Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open.
Allow the spine to lift,
The shoulders to soften.
Today we'll practice acknowledging the similarities between ourselves and others.
Often we focus only on the differences,
But realizing that a person who seems very different from us is in fundamental ways actually very much like us can become the basis of real connection.
This includes people we see on the street,
People from other countries,
People with whom we're in conflict,
Even people that we see as enemies.
It's possible to develop a sense of compassion and understanding by coming to feel our shared sense of experience as human beings.
This practice,
Called Just Like Me,
Can help overcome that sense of difference and distrust by opening channels of compassion.
To begin,
Allow yourself to take a deep breath in and a long breath out.
As you breathe out,
Release any tension that you're holding in the body.
And again,
Allow yourself to take a deep breath in,
Hold,
And a long breath out,
Releasing any tension that you're holding in the body.
Briefly scan through your body,
Noticing sensations or emotions.
Invite a sense of spaciousness and acceptance for whatever you are experiencing right now.
Now bring to mind someone that you don't know very well,
Someone who might seem different or distant from you,
Someone that you're in conflict with,
Or someone you may even consider an enemy.
As you bring this person to mind,
Notice if you experience any shift of sensations in your body.
Holding this person in mind as if they were right in front of you,
Say to yourself,
This person has a body and a mind just like me.
This person has feelings,
Emotions,
And thoughts just like me.
This person at some point in his or her life has been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has experienced physical and emotional pain and suffering just like me.
This person has experienced moments of peace,
Joy,
And happiness just like me.
This person wishes to have fulfilling relationships just like me.
This person wishes to be healthy and loved just like me.
Take a moment to sense how you're feeling.
As you hold this person in your awareness,
What do you experience?
And now again,
As you hold this person in your mind,
Send them good wishes.
May they be well.
May they be happy.
As we move to close,
Return your awareness to the breath.
Breathing in,
Breathing out.
Breathing in,
I am present.
Breathing out,
I am alive.
Breathing in,
I am connected right here.
Breathing out,
I am connected right now.
And as we close this practice,
I want you to think of someone who you might meet today,
Or think of the next person you expect to see today.
Take a moment to silently consider how that person is just like you.
For example,
You may say to yourself,
This person wants to be loved just like me,
Or this person wants to do a good job just like me.
And finally,
Ask yourself,
In what ways does this affect your perceptions or experiences with this person?
Thank you,
And be well.
