Hello and welcome.
I'm Leslie Brooks.
In today's meditation,
We'll practice acknowledging the shared human experience.
A writing exercise is included at the end of this practice,
So have your pen and journal nearby or use your Insight Timer journal to record your thoughts.
Sit up tall and lengthen your spine.
Rest your forearms and hands in your lap.
Relax your shoulders and your jaw.
When you're ready,
Close your eyes.
Briefly scan your body,
Noticing sensations or emotions as they arise.
Notice them and then allow them to pass.
Notice the next and allow it to pass.
Invite a sense of spaciousness and acceptance for whatever you're experiencing right now.
Now bring someone to mind that you don't know very well.
Someone who might seem different or distant from you or even someone that you're in a minor conflict with.
As you bring this person to mind,
Notice if you experience any shifts or sensations in your body.
Now hold this person in mind as if they were standing in front of you and say 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 been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has experienced physical and emotional pain and suffering just like me.
This person has experienced peace,
Joy,
And happiness just like me.
This person wants fulfilling relationships just like me.
This person wants to be healthy and loved just like me.
Now take a moment and sense how you are feeling.
As you hold this person in your mind,
What feelings are you experiencing?
Now wish them well by thinking or even saying out loud,
May you be well,
Happy,
And blessed.
Now as we come to a close of this meditation,
Return your awareness to the sensations in your body and the flow of your breath.
Follow the breath as it flows in,
Follow it as it flows out.
Now return to the space and the sounds around you.
Acknowledge that you are present,
Alive,
And connected to all of humanity right here and right now.
Now slowly and gently open your eyes.
I invite you to open your journal and join me in a meditation.
Now as we come to a close,
I invite you to open your journal and join in this exercise with me.
Think of someone you expect to see today.
Take a moment to consider how that person is just like you and write it down.
For example,
You might write,
David wants to be loved just like me or Tanya wants to do a good job just like me.
When you're done,
Ask yourself these two questions.
How does this affect my perception of this person?
How might it affect my experience with this person?
Record your answers in your journal for future reflection.
Share in the comments if you're moved to do so.
I hope you enjoyed meditating and journaling with me today.
I'm so grateful for your presence.
Until next time,
Peace and love.
