Finding a comfortable position for this Just Like Me meditation.
Sitting on a chair or on a cushion.
And finding a position that allows you to be awake and alert at the same time.
And relaxed.
Allowing the eyes to close if that feels comfortable.
And coming to a simple and kind awareness of your body as you sit here.
Settling in with the breath.
Becoming fully aware of the sensations of each in-breath and for each out-breath.
Holding the body with an attitude of friendliness,
Care,
And allowing it to be just as you find it.
Maybe sensing the movement of breathing in the heart area near the center of the chest.
So as you sit quietly,
Let yourself think of someone you have an uncomplicated relationship with.
Someone you find easy to wish well.
It can be anyone.
A child,
A friend,
Family member,
Or your partner.
As they appear in your mind's eye and you think of them,
Feel the natural care and kindness that arises when you think about them and how you care for them.
And as you imagine and remember them,
Saying the following simple phrases to yourself.
This person has a body and a mind just like me.
This person has feelings,
Emotions,
And thoughts just like me.
This person has at some point in their life been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has in their life experienced physical and emotional pain and suffering just like me.
This person wishes to be free from pain and suffering just like me.
This person has experienced many joys and times of happiness just like me.
This person wishes to be healthy,
Loved,
And have fulfilling relationships just like me.
This person wishes to be happy just like me.
Now releasing the person you had in mind and I invite you to bring to mind someone you have a bit more complicated relationship with.
Maybe someone you have some friction with from time to time,
Or somebody in your allergy zone,
But nothing too serious or traumatic.
And as you imagine and remember them,
Saying the following simple phrases to yourself.
This person has a body and a mind just like me.
This person has feelings,
Emotions,
And thoughts just like me.
This person has at some point in their life been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has in their life experienced physical and emotional pain and suffering just like me.
This person wishes to be free from pain and suffering just like me.
This person has experienced many joys and times of happiness just like me.
This person wishes to be healthy,
Loved,
And have fulfilling relationships just like me.
This person wishes to be happy just like me.
And releasing this person from your mind,
Now let's turn our attention to focus on the breath for a few moments.
Noticing the full duration of each in-breath and the full duration of each out-breath.
And as we leave this meditation,
Congratulating ourselves for taking this moment to nourish ourselves and our relationships in this way,
Seeing the common humanity we have with others.
