Hello everyone,
Welcome to this mindfulness meditation challenge.
So the practice that we are going to practice today is known as Just Like Me.
So it is the name of the practice and this particular practice increases empathy,
Increases compassion,
It reduces the prejudice or you know the stereotypes and biases that we have and it also helps us build a sense of connection to feel a sense of connection to other people because it highlights the shared humanness despite the external differences we might have and also if you are feeling like a bit isolated and you know separated or lonely then this practice will help you feel that sense of connection,
That sense of love.
So the practice that we are going to do today and tomorrow are more heart-based practices so like majorly focusing on developing compassion but since our mind goes with us you know everywhere so your monkey mind might come up and the simplest thing,
The simplest instruction for that is just to come back to the instructions to the object of meditation.
So the object of meditation until now have been breath,
A body part okay and in this practice the object would be the affirmation or the statements that we are going to say or the instructions itself okay so if your mind wanders just come back to it.
So in this practice what we are going to do is we are going to bring a person to our mind and that person like since we are starting to learning that practice so start with maybe a neutral person or a person that you don't know very well so like the milkman that comes to your house you know a neutral person so no feelings like positive also negative also just a neutral person that you don't know very well.
You can also start with a person that is different from you because the aim of this practice is to reduce that prejudice and you know cultivate that sense of compassion so maybe a person that you consider different from you even if it is in terms of gender supposedly you know you are male and I am female okay so in terms of your gender you are thinking that we both are different so in terms of anything you know gender,
Caste,
Religion,
Anything each time we practice we can just increase this so we can start with a neutral person then we can start with a person you know that we think is different from us then we can think of a person who we are in conflict with and ultimately when you you know practice this enough then you can also do this practice with someone you consider your enemy or your nemesis or something like that okay so yeah these are the instructions let's get started so take a comfortable position you know go to a quiet space just take your time you can sit stand lie down whatever you feel like okay your spine is straight and your head is in alignment with the spine so you are neither looking upwards or downwards you can rest your hands in your lap on your knees or on the sides of your body if you are lying down just allow your body to relax so letting go of any tension that you might be holding on to relaxing your face relaxing your shoulders relaxing your shoulders and if it feels right gently close your eyes or alternatively you can lower your gaze feeling the surface beneath you feeling supported by mother earth now briefly scan your body noticing any areas of tension noticing any tightness softening around that tight areas softening your whole body noticing what does it feel like to be in this body right now now bring your attention to your breath feeling the air passing through your nostrils sensing the gentle rise and fall of your chest sensing the gentle rise and fall of your chest noticing your belly move with the in-breath and out-breath simply observe your breath without any need to modify it continuing to breathe naturally today we will practice acknowledging the common ground between ourselves and others frequently we tend to focus on differences so recognizing the shared human experience even with those who seem dissimilar to us is profoundly significant in bridging that perceived gap between us and them in this practice we will reflect upon the common human experience recognizing that we all share the same feelings,
Needs,
Struggles and desires so for this practice bring to your mind someone that you met today or yesterday a person that you don't know very well so it can be a neutral person like a milkman,
A mailman a delivery girl,
A cab driver so try to choose a person that is not very familiar and if you have done this practice before then you can also think of a person with whom you are in conflict so it could be a loved one or a co-worker so think of anyone who you would like to understand better and feel compassion towards once you have chosen such a person then visualize their face and imagine their presence beside you so they may be standing in front of you or may be sitting beside you so just feel their presence as you picture this individual observe any thoughts that emerge when you think of them instead of getting lost in this mind-made story or instead of judging yourself for having these thoughts just recognize that these are just thoughts so give them a label by saying okay,
I am thinking and then come back to visualizing this person noticing any emotions that arise as you think about this person there is no need to analyze or criticize these feelings simply allow them to exist observing them with gentle curiosity letting these emotions to be a part of your experience just as they are if you would like acknowledge these emotions by naming them for example,
Anxiety or anger or numbness so name whatever emotion is present right now now take few deep breaths and let go of your focus focus on each of these emotions with each exhale for now,
We will let go of any judgments or memory of past encounters with them and for one last time breathe in envisioning,
Inhaling compassion and exhale any negativity or stress from your body now remember the person that you have visualized and consider that this person is also a human being with his or her own challenges hold this person in your thoughts as if they were in front of you and reflect on each statement that I will say now so say back to yourself this person also possess a body and mind just like me this person experiences feelings and emotions just like me this person also have thoughts or opinions just like me this person has endured physical and emotional pain just like me this person is also learning about life just like me this person also wants to feel safe just like me this person also have worries and fear at times just like me this person also wants to be acknowledged and understood just like me this person has also confronted obstacles and celebrated achievements just like me this person also has dreams and aspirations just like me this person searches for meaning and purpose in life just like me this person doubts and questions themselves and their direction just like me this person craves connection and belonging just like me this person wants to feel peaceful just like me this person pursues fulfillment and happiness just like me allowing these truths to permeate your awareness now gently turn your attention in words and take a moment to sense your current feelings as you visualize or hold this person in your awareness take a note of emotions that arise do you feel more connected understanding or compassionate towards this person or do you sense any resistance instead of getting carried away by these reactions just acknowledge them and then return your focus to the essence of shared humanity let all of these emotions just be observing them with curiosity now place one or both of your hands on your heart connecting with the warmth within now as we conclude this meditation shift your focus back to your own body allowing this awareness of shared humanity to settle within you if you feel comfortable set an intention for today may I see this shared humanity in everyone that I encounter today may I see this shared humanity in everyone that I encounter today now begin to come back by noticing the sounds around you whenever you feel ready you can gently open your eyes if your eyes were closed and notice the surroundings around you so how was this practice for you?
Thank you for being here I appreciate your presence sending my love and healing to all of you
