It's possible to develop a sense of compassion and understanding by coming to feel our shared experiences as human beings.
This practice is called Just Like Me.
It can help overcome that sense of difference and distrust by opening channels of compassion.
So allow yourself to take a deep breath in and a long breath out.
And as you breathe out,
Allowing a sense of releasing any tension that you are holding in the body.
Briefly scan through your body,
Noticing sensations or emotions,
Inviting a sense of spaciousness and acceptance for whatever you are experiencing right now.
Now,
Bring to mind someone that you don't know very well,
Or who might seem different or distant from you,
Or even someone that you are in a minor conflict with.
And as you bring this person to mind,
Notice if you experience any shift and sensations in your body.
Holding this person in mind as if they were in front of you,
Say to this person,
This person has a body and a mind just like me.
This person has feelings,
Emotions,
And thoughts just like me.
This person has at some point in his or her life been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has in his or her life experienced physical and emotional pain or suffering just like me.
This person has experienced moments of peace,
Joy,
And happiness just like me.
This person wishes to have fulfilling relationships just like me.
This person wishes to be healthy,
Loved,
And just like me.
Now take a moment to sense how you're feeling.
As you hold this person in your awareness,
What do you experience?
And now as you hold this person in your mind,
Sending them good wishes,
May they be well,
May they be happy.
As we move to a close,
Returning your awareness to the breath,
Breathing in and breathing out.
Present,
Alive,
Connected,
Right here,
Right now.
How was that?
Thank you for joining me for this meditation.
Be well.
