Hello,
I'm Lari Cameron.
In this practice,
You'll work with seeing our shared,
Common humanity and generating compassion for others,
The foundation of creating connection.
The qualities of empathy and compassion allow you to deepen your connection with others,
Even when there is conflict.
We are human,
And these are difficult times.
And especially when the stakes are high,
People are stressed,
Energy is low,
There is fertile ground for misunderstandings,
Unclear communication,
Hurt feelings,
And unintended consequences.
When that suffering is met with empathy and care,
Then compassion is present.
And although empathy and compassion are innate capacities,
They can be blocked.
You can strengthen your capacity to see others as similar to you.
When we see others as similar to us versus other or being different,
We can get curious about what needs might be at play in a situation,
And we can connect on common ground.
That's our shared,
Common humanity,
And that's the birthplace of empathy and compassion.
So let's practice together.
Find a way to sit that's alert and relaxed.
The intention here is to be relaxed and at ease.
To feel your way into a comfortable posture,
With your spine alert but not stiff,
Your hands gently resting in your lap.
Allow your shoulders to soften.
Soften your jaw.
If you like,
Close your eyes.
If that's not comfortable for you,
Just gaze softly at the floor.
You're arriving right here,
Right now.
Take a few deep breaths,
Letting go of whatever came before this moment,
And arrive with your mind,
Heart,
And body right here.
Let's start with extending kindness to yourself,
With phrases that are offering goodwill to you.
See if you can gather your attention behind one phrase at a time as you offer kind wishes to yourself.
You can repeat them over and over again,
With enough space between so you can feel completely present.
May I be safe.
May I be happy.
May I be healthy.
And may I work and live with ease.
May I be safe.
May I be happy.
May I be healthy.
And may I work and live with ease.
Now we'll turn compassion outward.
Bring to mind someone with whom you might have a difficult relationship.
Perhaps someone who evokes fear or hurt or even anger.
First take a moment to bring a kind,
Non-judgmental attention to your own feelings.
And then turn back to this person.
As you see them in your mind's eye,
Notice any thoughts,
Emotions,
Or sensations that might arise.
Continue to breathe here,
The in-breath and the out-breath.
Bring your perspective to include the other person.
What needs might be motivating this other person?
Can you see their basic goodness as a human being with needs?
Maybe it's a need for love and connection,
Safety,
Belonging,
Fairness,
Or respect.
What happens for you as you reflect on these possible needs?
Now let's bring awareness to your shared humanity with this person.
As you see them in your mind's eye,
Softly repeat the following phrases.
This person is a fellow human being,
Just like me.
This person has emotional pain and suffering,
Just like me.
This person wants to feel respected,
Valued,
And safe,
Just like me.
This person wants love,
Connection,
And belonging,
Just like me.
This person wants to be happy,
Healthy,
And at ease,
Just like me.
Now see how it is to send kind wishes to this person.
May you be respected.
May you be valued.
May you be happy and at ease.
Now pause and sense what is happening in your own body.
Is there any shift that you can notice in your body or emotions?
Letting go,
Releasing any remaining tension or emotion that might be there.
You can tighten your fist and then expand your fingers,
Tightening,
Releasing.
Let's practice another round of seeing similarities with this person.
Bring them to mind,
Seeing them there,
Repeating the phrases.
This person is a fellow human being,
Just like me.
This person has emotional pain and suffering,
Just like me.
This person wants to feel respected,
Valued,
And safe,
Just like me.
This person wants love,
Connection,
And belonging,
Just like me.
This person wants to be happy,
Healthy,
And at ease,
Just like me.
Now let's offer kindness to this person.
Read the following phrases in your mind.
May you be happy and peaceful.
May you be safe and protected.
May you be healthy and strong.
And may you live with ease.
This is a practice of offering kindness.
And you can repeat this practice by repeating the phrases for others.
Maybe someone you're meeting with today or somebody new to the team,
A new customer or client or even someone you're in a disagreement with.
You can return to these phrases again and again.
May you be happy and peaceful.
May you be safe and protected.
May you be healthy and strong.
May you live with ease.
The research shows that when we repeat these phrases,
We're strengthening and cultivating a mind that's skillful and capable of empathy and compassion,
Even when it's hard.
As we close,
You might ask yourself,
Who am I when I'm seeing similarities,
Goodness and others and sending out kind wishes?
Allow yourself to rest in openness,
Curiosity and stillness,
Letting whatever rises in your heart and awareness be surrounded by presence and kindness.
Thank you for being here with me,
Building your capacity for empathy,
Compassion and connection by seeing similarities and offering kindness.
As this practice comes to a close,
Open your eyes,
Return your attention to the space around you as you move into your day.
Practice the skill of being attentive to what's needed in the moment.
You can extend kindness to yourself and others by pausing,
Taking a breath and using this phrase silently.
May you be well.
What will best serve here?
Well done.
Take care and thank you for practicing with me.
May you be well.
