This practice is a mental training that helps to open up and see others as fellow human beings just like you.
This practice helps to strengthen empathy,
Compassion,
And connection,
Especially in difficult situations.
When you perceive others as similar to yourself,
You are more likely to have positive feelings and altruistic actions for them.
Take a moment and sit quietly.
Allow your mind to settle.
And if it feels comfortable for you,
Go ahead and bring the eyes to close.
And we'll begin this practice by shifting the awareness to the natural flow of the breath,
Watching the flow of the inhale and watching the flow of the exhale.
And each time that the mind begins to wander,
Just simply bring it back to the flow of the breath.
Take a moment to bring someone to mind who you may not know very well,
But they may seem quite different or distant from you.
Or perhaps it's someone with whom you are in a minor conflict.
And as you hold this person in mind as if he or she were in front of you,
Simply repeat the following in your mind.
This person has a mind,
A body,
And a heart just like me.
This person has thoughts,
Feelings,
And emotions just like me.
This person at some point in his or her life has been sad,
Disappointed,
Angry,
Ashamed,
Or lonely just like me.
This person in his or her life has had difficult times and experienced emotional pain just like me.
This person has experienced moments of peace,
Joy,
And happiness just like me.
This person wishes to have fulfilling relationships and know that he or she is loved just like me.
This person wishes to be healthy and happy and have a life of peace and ease just like me.
Now taking a moment to sense how you're 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,
May they have everything they need to navigate this life with abundant resources,
Support,
And love.
Returning your attention to your breath,
Breathing in,
Breathing out,
And simply allowing the mind and the heart to abide in a sense of tranquility.
I hope this practice has been helpful in bringing a sense of tranquility and peace of mind.
