Welcome.
My name is Ale Garnica.
Thank you for being here.
The following is a mindfulness meditation practice called Just Like Me.
And it is created with the intention to foster empathy and compassion towards others by recognizing the similarities that we have with them.
Very often,
We focus on how different we are to other people.
But when we see how we are all humans and how we all go through similar experiences,
We can feel closer to others.
Adopt a comfortable position and gently close your eyes.
You can also leave them open if you prefer.
And looking down to eliminate any distractions.
Let's take a deep breath together.
Breathe in and breathe out.
And just observe your inner silence.
This beautiful quiet space that is always within you.
Move your attention to the natural rhythm of your breath.
And notice how your body moves softly when you breathe in and when you breathe out.
There's no need to change anything.
No need to modify the rhythm of your breath.
Just let it be.
And observe the breath.
Let it carry you and move you gently like you are carried by ocean waves.
Now,
Briefly,
Do a scan through your body from toes to head.
And notice if there are any sensations present.
Maybe you feel some tingling.
Maybe a change of temperature.
Maybe you feel tension or you feel your muscles relaxed.
Whatever you are experiencing,
Let it be.
If any thoughts move you away from the present moment,
Gently bring your attention back with the help of your breath.
From this place of stillness,
Bring someone to mind that you don't know very well or someone that could be called a difficult person or someone you have a conflict with.
As you bring this person to mind,
Notice if there are any changes in the sensations in your body or if any emotions arise.
Observe them with curiosity.
No need to avoid them or push them away.
Just let them be.
And with this person in mind,
As if they were standing in front of you,
Mentally repeat,
This person has had happy times in their life,
Just like me.
This person was once a cheerful,
Playful and vulnerable child,
Just like me.
This person was young and is going to be old,
Just like me.
This person has experienced suffering,
Just like me.
This person has loved someone,
Just like me.
This person's heart has been broken,
Just like me.
This person wants to be healthy and wants to feel love,
Just like me.
This person has made mistakes,
Just like me.
This person has regrets,
Just like me.
This person wants to be loved,
Just like me.
Now imagine this person having the time of their life,
Filled with joy,
Smiling with their mouth and smiling with their eyes.
Take a moment to notice how you are feeling.
What are you experiencing when you see this person standing in front of you?
Now send them your blessings by mentally repeating,
May you be safe.
May you be at peace.
May you be happy.
I wish you kindness and abundance,
Just like me.
I wish you live your life in complete harmony,
Just like me.
I wish you love and compassion,
Just like me.
Let yourself continue in this stillness.
As we move to the end of this practice,
Move your awareness to the breath.
Let's take a deep breath together.
Breathe in,
And breathe out.
And feel your body full of life.
Feel your presence.
And when you're ready,
At your own pace,
Open your eyes.
Thank you for being here.
