Hi,
I'm Kelly and I'm so glad that you chose this practice today.
Just Like Me is one of my favorite mindfulness practices.
It's quite simple,
But actually a very powerful way to remember our common humanity,
Especially in moments when we feel very divided.
This practice can be done with someone sitting right in front of you,
Or on your own by just bringing a particular person to mind.
It works whether that person is someone you love,
Someone you're struggling with,
Or even someone you disagree with.
Just Like Me invites us to pause and remember something very basic and very real.
That beneath our opinions,
Behaviors,
And stories,
We share the same core human needs.
Just Like Me,
This person wants to feel safe.
Just Like Me,
They want to be happy.
Just Like Me,
They want to feel loved,
Valued,
And understood.
Let me clarify that this practice does not ask us to agree with someone else,
Excuse harm,
Or ignore boundaries.
It simply helps us soften the nervous system and widen our perspective so we can relate from a place of steadiness rather than reactivity.
So from that place,
We're more capable of responding with clarity,
Compassion,
And discernment towards others and towards ourselves.
So we'll begin by closing the eyes and connecting to our own body and breath,
Sensing any barriers around the heart and softening to it with a conscious inhale and a conscious exhale.
Relaxing the face behind your eyes and between your eyes,
Relaxing the mouth and jaw,
Maybe even allowing a half smile if that feels okay.
Another full inhale brings attention to the shoulders and the exhale helps them to relax.
Again,
Just like that,
Bringing attention to the abdomen with the inhale and letting it relax and soften on the exhale.
One more inhale directing attention to the hands now and the exhale allowing the hands to soften any grip.
Good.
So if you're with a partner,
Allow yourself to look at them softly now.
It's okay to take moments to look away or close the eyes if you feel like you'd need to through the practice.
Let your breath be slow and gentle and if you're alone,
Simply bring someone to mind that you'd like to connect with or understand better and I want you to see them there with you.
We'll begin to silently repeat each phrase that I say,
Noticing the truth in it and feeling the experience in the body.
So we will begin.
This person has a body and a mind that feels pleasure and pain,
Just like me.
This person has feelings,
Thoughts,
And emotions,
Just like me.
This person has experienced physical and emotional pain and suffering,
Just like me.
This person is learning about life,
Just like me.
This person has faced disappointment and heartache,
Just like me.
This person wants to be caring and kind,
Just like me.
This person has felt anger,
Just like me.
This person has been hurt by others,
Just like me.
This person has felt unworthy or inadequate at times,
Just like me.
This person worries,
Just like me.
This person feels fear,
Just like me.
This person will die,
Just like me.
This person has longed for friendship,
Just like me.
This person wants to be content with what life has given them,
Just like me.
This person has good days and bad days,
Just like me.
This person may struggle in ways that are not visible,
Just like me.
This person wishes to be free from pain and suffering,
Just like me.
This person wishes to be at peace,
Just like me.
This person wishes to be safe,
Strong,
And healthy,
Just like me.
And this person wishes to be loved,
Just like me.
Taking an inhalation and an exhalation.
Feeling any sense of softening in the body.
Finishing with some heartfelt wishes for well-being for this other person.
I wish that you have the strength,
Resources,
And support to navigate life's challenges with ease.
I wish that you'll be free from pain and suffering.
I wish that you'll find peace and happiness along the way.
And I wish that you'll be loved,
Simply because you are human,
Just like me.
And so,
Whether your partner is present with you,
Or only in your mind,
Do take a moment to silently thank them for sharing this practice with you,
This moment.
And taking a slow breath in,
And a full breath out.
Remember that every person you meet is navigating their own struggles,
Joys,
And desires,
Just like you.
Everyone has good days and bad days,
And life is not perfect,
Even if it looks that way online.
So if you notice harsh judgments coming up,
Strong stories of separation or othering in your day-to-day life,
That is really causing a lot of tension and angst,
Return to this practice.
It can help you soften,
Open the heart,
And remember the shared humanity that connects us all.
Thank you for practicing just like me,
With me today.
It's an honor to be here with you.
