Welcome,
I'm Lisa and I'll be your guide for this meditation practice.
You're invited to find a posture that feels best for you at this moment.
This practice is one of many versions of a Just Like Me meditation and although it is written in a way to dedicate partners to be together to share this practice you can absolutely still practice if you're not able to physically be with your partner.
Instead you may simply bring to mind your partner.
Compassion is at the heart of Buddhist practices and it invites us to let go of our own ego and direct our energy towards others,
Softening to their experience.
If you're with your partner you're invited to face them,
Choosing to sit or stand comfortably.
Although there will be moments of invitational eye contact they will be brief and you'll have opportunities to practice with your eyes closed or gazed softly downwards.
Let's begin by taking three deep breaths in together.
Breathing in and breathing out.
Breathing in,
Breathing out.
Last one.
Breathing in and breathing out.
Gently turning your gaze toward your partner.
Allowing yourself to become aware that there is a person in front of you,
A fellow human being just like you.
Allowing your gaze to now turn downwards or eyes to gently close.
Next you're invited to silently repeat some phrases and you may exchange the part of the phrase that says my partner with your partner's name if you would like.
Let's begin.
My partner was born into this world just like me.
My partner has a body and a mind just like me.
My partner has feelings,
Emotions,
And thoughts just like me.
My partner has in their life experienced physical and emotional pain and suffering just like me.
My partner has at some point been sad,
Disappointed,
Angry,
Or hurt just like me.
My partner has felt unworthy or inadequate just like me.
My partner worries and is frightened sometimes just like me.
My partner has longed for friendship just like me.
My partner is learning about life just like me.
My partner wants to be caring and kind to others just like me.
My partner wants to be content with what life has given just like me.
My partner wishes to be free from pain and suffering just like me.
My partner wishes to be safe and healthy just like me.
My partner wishes to belong just like me.
My partner wishes to be happy just like me.
My partner wishes to be loved just like me.
Now let's bring a gentle awareness to our experience so far during this meditation.
With kindness and curiosity,
Noticing what,
If any,
Sensations are present in the body.
What emotions are present,
What thoughts are present,
And allowing whatever is coming up to just be a welcomed visitor for this moment.
Gently turning your gaze back to your partner and opening your eyes.
We'll take three deep breaths together once again.
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in,
And breathing out.
Again,
Gently closing down the eyes or turning the gaze downwards.
Now for some well wishes to arise.
As we say these well wishes in our mind silently,
Again you may exchange the part of the phrase,
My partner,
With your partner's actual name if you would like.
Let's begin.
I wish for my partner to have the strength,
Resources,
And social support to navigate the difficulties in life with ease.
I wish for my partner to be free from pain and suffering.
I wish for my partner to be peaceful and happy.
I wish for my partner to be loved because my partner is a fellow human being just like me.
Gently turning your gaze back to your partner's,
Opening your eyes,
Noticing what your experience is like in this moment.
After cultivating some well wishes for your partner,
Let's take a collective deep breath in through our nose and let it out through our mouth,
Thanking your partner in whatever way you both feel would be supportive.
Welcome home.
Thank you so much for practicing with me.
