Welcome to this practice of common humanity.
In this meditation,
You will cultivate compassion,
Empathy,
Equanimity,
And garner a connection with others.
Begin by finding a comfortable,
Upright position.
You can practice in any position that allows you to feel supported and at ease,
While also staying alert and awake.
I invite you to close your eyes or gently cast your gaze downward.
Now let's take a few deep breaths.
Inhale through your nose,
And exhale through your mouth,
Releasing the breath fully.
Take a few more breaths in this way.
Inhale through the nose,
And exhale through the mouth.
Now,
Inhale and exhale through your nose only.
Let your breath settle into its own,
Natural pace.
Feel the relaxation in your forehead,
Your eyes,
Your jaw,
And the rest of your face.
Feel the relaxation and release of your neck,
Your shoulders,
And your abdomen.
Let the body and mind settle into this peaceful experience of breathing in and breathing out.
When you notice your mind wandering,
Gently bring it back to the breath.
We will be with the breath for around 3 minutes total.
Let the body and mind settle into its own,
Natural pace.
Let the body and mind settle into its own,
Natural pace.
If you notice your mind has wandered,
I invite you to gently bring your mind back to the breath.
When you bring your mind back to your breath,
Do so without judgment or criticism.
This coming and going is a normal,
Human experience.
Let the body and mind settle into its own,
Natural pace.
Let the body and mind settle into its own,
Natural pace.
Now create in your mind a compassionate image that represents qualities of wisdom,
Strength,
Acceptance,
And care.
It could be the image of a wise person you deeply respect,
A religious figure,
Or a symbol that represents compassion.
It could be an image from nature such as an expansive and deep blue ocean,
Or an ancient and firmly rooted tree reaching into the sky,
Or the sun which shines its light and warmth on all beings without discrimination.
Now imagine yourself in the presence of this source of compassion.
Imagine yourself as a recipient of its unconditional compassion.
Feel that in the presence of this compassionate image,
You can be completely yourself.
There is no judgment,
Only total acceptance.
Allow yourself to rest in the feeling of unconditional compassion and acceptance.
Imagine that,
As you stay in the presence of this compassionate image,
That it awakens within you your own source of strength,
Acceptance,
And compassion.
Now picture a person you care about,
Such as a family member or friend.
Try to vividly feel this person's presence in front of you.
Notice how you feel when you think about this person.
Consider the fact that,
Just like you,
This person has had ups and downs in their life.
Just like you,
This person has goals and dreams.
Just like you,
This person knows what pain,
Sadness,
Anger,
And fear feel like.
Just like you,
This person wants to love and be loved,
To contribute and to be appreciated.
With this in mind,
Repeat silently.
Just like me,
This person wishes to be happy and free from suffering.
See if you can feel the fundamental truth of this statement.
Just like me,
This person wishes to be happy and free of suffering.
Now bring to mind someone you recognize,
But have no special sense of either closeness or conflict with.
It could be a person you see at the grocery store or coffee shop regularly,
A neighbor,
Or someone you work with but don't know well.
Notice how you feel when you think about this person.
Consider the fact that,
Just like you,
This person has had ups and downs in their life.
Just like you,
This person has goals and dreams.
Just like you,
This person is an object of deep concern to someone.
They are a child to someone,
A parent,
A spouse,
Or a dear friend.
Just like you,
This person knows what pain,
Sadness,
Anger,
And fear feel like.
Just like you,
This person wants to love and be loved,
To contribute and to be appreciated.
With this in mind,
Repeat silently.
Just like me,
This person wishes to be happy and free from suffering.
See if you can feel the fundamental truth of this statement.
Just like me,
This person wishes to be happy and free from suffering.
Now bring to mind a person you have some difficulty or discomfort with.
Maybe it is someone you don't get along with or someone you feel in competition with.
Or maybe it's someone you think has caused you harm.
Or maybe it is someone who does not seem to share your values.
Notice how you feel when you think about this person.
Now consider the fact that,
Just like you,
This person has had ups and downs in their life.
Just like you,
This person has goals and dreams.
Just like you,
This person is an object of deep concern to someone.
They are a child to someone,
A parent,
A spouse,
Or a dear friend.
Just like you,
This person knows what pain,
Sadness,
Anger,
And fear feel like.
Just like you,
This person wants to love and be loved,
To contribute and to be appreciated.
With this in mind,
Repeat silently.
Just like me,
This person wishes to be happy and free from suffering.
Notice how it feels when you say this.
Just like me,
This person wishes to be happy and free from suffering.
See if you can feel the fundamental truth of this statement.
Just like me,
This person wishes to be happy and free from suffering.
Finally,
Picture all three people together in front of you.
A loved one,
A stranger,
And someone you have difficulty with.
Remember that they all share a basic longing to be happy and free from suffering.
On this level,
There is no difference at all between these three people.
In this fundamental respect,
They are all exactly the same.
This shared aspiration for happiness and freedom from suffering is a common bond that unites us with all other beings.
Let your heart and mind rest in this awareness for a little while.
Now silently repeat this phrase.
Just as I do,
All others aspire toward happiness.
Now contemplate this thought.
My life is supported in many ways,
Both big and small,
By countless other people,
Including those I consider to be friends or strangers.
For all of us,
In ways we will never truly know,
Our lives are supported by countless other people.
Now consider that you too play the same supportive role in the lives of countless others.
Let your mind rest in this awareness of deep appreciation and interconnectedness for a little while.
As this session draws to a close,
Begin to wiggle your fingers and toes and at your own pace gently allow your eyes to open.
Let your heart and mind be touched by this feeling of common humanity and connection with others as you go about the rest of your day.
