Hello and welcome to this short guided meditation.
This is a meditation about remembering something simple.
Beneath all of our differences.
We are human beings having a human experience.
We all know what it feels like to hurt,
To be uncertain or afraid.
Lonely or overwhelmed.
And we all want to feel safe,
Understood,
And cared for.
We don't always know what another person is carrying or what they've been through.
This practice invites us to recognize the humanity and suffering we share with others.
And to remember just like me.
This person is human.
We'll begin with finding a comfortable seat.
Or if it's best for you to lie down,
You can do that as well.
Wanting the shoulders to relax,
The arms to relax.
And if it feels safe and comfortable,
Gently close your eyes.
Otherwise,
You can allow for a gentle gaze a few feet in front of you.
We'll begin by taking a deep breath in through the nose,
Feeling the chest and belly expand.
Pause and hold for just a brief moment.
Now exhale slowly through your mouth,
Letting go of any tension you may be holding in your body.
We'll do that two more times.
Taking a deep breath in.
And a long,
Slow breath out.
One more time,
Inhale deeply.
And exhale completely.
Now allow your breath to return to its natural rhythm.
Just pausing here to simply notice the cool air entering in through your nostrils.
And the warm air leaving.
Rest your awareness right here on the breath for a few moments.
Settling into stillness and embracing a moment of silence.
Now bring someone to mine.
That you've struggled with.
Either directly or indirectly.
Could be someone you've had a minor disagreement with.
Or someone you have a strained relationship with.
It could be someone from the present or someone from the past.
A friend,
A neighbor,
Or even a stranger you passed on the street recently.
Or maybe someone you saw on the news.
Once you feel ready,
Visualize this person sitting right in front of you.
See their face?
Notice their posture.
And notice their expression.
As you hold this person in your mind's eye,
Remind yourself that they are a whole human being with a life as complex and deep as your own.
We will now silently offer a series of phrases recognizing our shared connection.
Looking at this person in your mind.
Silently repeat these phrases after me,
Allowing time after each one to really feel the truth of the words.
This person as a body and a mind.
Just like me.
This person has physical pain,
Fatigue,
And illness.
Just like me.
This person has experienced sadness,
Loneliness,
And disappointment.
Just like me.
This person has felt worried,
Anxious,
Or stressed.
Just like me.
This person has made mistakes,
Felt regret,
And faced failures just like me.
This person wants to be happy,
Healthy,
And loved.
Just like me.
This person wishes to be free from suffering.
Just like me.
Now we'll take a moment to offer this person a few wishes of goodwill and compassion.
Notice if there is a shift in how your body or heart feels towards them as you do so.
Silently repeat,
May you be safe and protected.
May you find peace and ease.
May you be free from suffering.
Let the visualization of this person gently fade away.
Bring your attention back to your own space.
Your own body.
And your own breathing.
Take a deep breath in.
And as you're ready,
Take a slow,
Smooth exhale out your mouth.
Once again,
Taking a nice deep,
Smooth breath in.
And a slow,
Complete exhale out the mouth.
One more time,
Breathing in.
And breathing out.
Notice how you feel.
And when you're ready,
Slowly begin to open your eyes.
Knowing there's no right or wrong way.
To react to this practice.
And to acknowledge that this is a practice.
It connects us to being more human.
It connects us to the greater good.
Thank you for joining me.
And be well.
