Begin by finding a posture that feels steady and supported.
Let your breath settle,
Your body settle.
Invite a sense of groundedness.
Perhaps your feet are flat on the floor,
Spine gently upright,
Balanced without strain.
If it feels comfortable,
Allow your eyes to close.
Let yourself arrive here gently.
Now turn your attention to your breath.
The feeling of air moving in and out.
Let that rhythm anchor you in this present moment.
There's no rush,
No right way to feel.
Just breath,
Just body.
This meditation is here for those moments when you're feeling tension with someone.
Maybe conflict,
Stuckness,
Or a strong emotional charge.
We begin by remembering the difference between sympathy and empathy.
Sympathy can place us above others,
Looking down with pity.
But empathy brings us onto level ground.
It lets us say,
I've been there too.
I've felt what you feel.
When we practice awareness,
We begin to notice our own suffering,
Our own patterns.
Times when we've lashed out or acted from hurt.
And in seeing ourselves clearly,
We soften towards others.
Because just like us,
They have their own storms.
Now bring to mind someone you're struggling with.
Someone who feels hard to understand or hard to be with right now.
Picture them gently.
See their face,
Their clothes.
Maybe hear their voice or recall where you usually encounter them.
Notice what feelings arise.
You don't have to push them away.
Now gently let go of the story,
What they did,
What you said,
What went wrong.
And simply hold the image of this person.
Let's begin the just-like-me contemplation.
Just like me,
This person has known joy.
Just like me,
They are doing their best to navigate life.
Just like me,
They've faced hardships.
Just like me,
They've made mistakes.
Just like me,
They are loved by someone.
Just like me,
They have good days and difficult ones.
Just like me,
They feel anxious,
Overwhelmed,
And uncertain at times.
Just like me,
They experience emotions that can take over.
Just like me,
They sometimes need support just to get through the day.
Just like me,
They have good intentions,
Even if they're hard to see.
Now gently turn toward what's been difficult.
Maybe they promote themselves in ways that feel hurtful.
Maybe they avoid communication.
Maybe they gossip.
And as you name what bothers you,
Softly follow each with just like me.
Even if you don't do these things now,
Maybe you have in the past.
Or maybe you will in the future.
Can you acknowledge that within you is a trace of this too?
Not with shame,
But with honesty and self-kindness.
We're all human.
Just like me.
Now shift towards their more positive qualities.
This person longs to be happy.
Just like me.
They want to be successful.
Just like me.
They want their life to matter.
Just like me.
Even if you're unsure of their motivations,
Even if they don't always act in loving ways,
Can you extend the benefit of the doubt?
Take a few quiet moments now to continue this reflection.
Move from what frustrates you toward what you might share.
Notice where empathy opens space,
Not to condone,
But to connect.
And whenever your mind pulls you into a story,
Gently return to the core.
This person does X.
Just like me.
Now let go of the contemplation and return to your breath,
Feeling the soft rhythm of the in-breath and the out-breath.
Rest in the body.
And when you're ready,
Slowly open your eyes or lift your gaze.
This is a practice you can carry with you in a conversation,
A meeting,
A moment of tension.
Remember,
This person is struggling,
And sometimes so am I.
Just like me.
