Welcome friends.
This meditation aims to highlight our shared humanity and the
idea that no one wants to experience suffering.
By putting ourselves in other
shoes we can increase our compassion for everyone regardless of who they are.
Take
a moment to allow your body to settle into a comfortable position.
You may
close your eyes or keep them slightly open,
Allowing the spine to lift,
The
shoulders to soften.
This practice is acknowledging the similarities between
ourselves and others.
Often we focus on differences but realizing that even a
person who seems very different from us is in a fundamental way just like us can
become the basis of real connection.
This can include people we don't know very
well,
People with whom we are in conflict or even people that we see as an enemy.
It's possible to develop a sense of compassion and understanding by coming
to feel our shared sense of experience.
This practice is called Just Like Me and
can help overcome that sense of difference and distrust by opening
channels of compassion.
Allow yourself now to take a deep breath in and a long
slow breath out.
As you breathe out feel a release of any tension that you are
holding in the body.
Briefly scan through your body noticing sensations or
emotions,
Inviting a sense of spaciousness,
Love,
Acceptance for whatever you may be experiencing right now.
Now bring to mind
someone that you don't know very well or who might seem different or distant from
you or even someone that you are in a minor conflict with.
As you bring this
person to mind notice already if you experience any shift and sensations in
your body.
Begin by imagining there is a person in front of you,
A fellow human being just
like you.
Silently repeat the following phrases.
This person has a body and mind just like me.
This person has feelings,
Thoughts and emotions just like me.
This person has during their life experienced
physical and emotional pain and suffering just like me.
This person has
at some point been sad just like me.
This person has been disappointed in life
just like me.
This person has sometimes been angry just like me.
This person has
been hurt by others just like me.
This person has felt unworthy or inadequate
at times just like me.
This person worries just like me.
This person is
frightened sometimes just like me.
This person will die just like me.
This person
has longed for friendship just like me.
This person is learning about life just
like me.
This person wants to be caring and kind to others just like me.
This person wants to be content with what life has given just like me.
This
person wishes to be free from pain and suffering just like me.
This person
wishes to be happy just like me.
This person wishes to be safe,
Strong and
healthy just like me.
This person wishes to be loved just like me.
Now,
Allow some wishes for well-being to arise.
I wish that you have the strength,
Resources and social support to navigate
the difficulties in your life with ease.
I wish that you will be free from pain
and suffering.
I wish that you will be peaceful and happy.
I wish that you will
be loved because you are a fellow human being just like me.
Whether your partner
is right there with you or you have brought your partner into your mind,
Thank
that person for doing this practice with you.
Give thanks in whatever way
feels appropriate.
Now,
Just take a moment here to sense how you are feeling.
As you hold this person
in your awareness,
What do you experience?
And now,
As you hold this person in mind,
Sending them good wishes.
May they be
well.
May they be happy.
As we move to a close,
Returning your awareness to the breath.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
You have sent life connected right here and right now.
Thanking yourself and thanking the person who you thought of as well in
this practice.
I sincerely thank you for taking the time out in doing this
practice with me.
Really appreciate it.
Take care.
See you soon.
Bye.
