Hi,
This is Melissa from Meditation for Regular People.
Thank you for meditating with me today.
In this session,
I'll lead a powerful compassion meditation called Just Like Me.
When speaking about compassion,
The Dalai Lama said,
Realizing that the other person is also just like me is the basis on which we can develop compassion,
Not only toward those around us,
But also toward our enemy.
Normally when we think about our enemy,
We think about harming him.
Instead,
Try to remember that the enemy is another human being just like you.
Powerful words.
Let's put them into practice today.
So begin by finding a comfortable spot where you won't be disturbed for a bit.
Settle into your chair or cushion with the intention of taking some time and space for yourself.
Allow yourself to be comfortable and aware.
Sit easy in your space.
Begin to flow your breath from the top of your head all the way to the soles of your feet.
Feeling your breath go all the way through your body.
There's no right or wrong way to do this.
Just flow your breath and invite your body to settle.
Settle into your space.
Settle into the sound of my voice.
Settle into your breath and settle into the moment.
Begin by bringing into your mind a friend,
A family member,
A workmate,
A neighbor.
Maybe just someone you are struggling with.
Picture them as kindly and softly as you can right now.
Allow a slight smile to come to your face.
This signals your body that it's okay to relax.
Breathe directly through your heart and picture this person,
This fellow human being.
As you flow your breath through your body,
Gently repeat each phrase after me.
Just like me,
This person has a body and a mind.
Just like me,
This person has feelings.
Just like me,
This person has thoughts.
Just like me,
This person has been hurt.
Just like me,
This person has experienced physical pain and suffering.
Just like me,
This person has been angry or disappointed.
Just like me,
This person has been sad.
Just like me,
This person has felt unworthy.
Just like me,
This person has worried.
Just like me,
This person has longed for connection.
Just like me,
This person has endured loss.
Just like me,
This person has felt emotional pain.
Just like me,
This person has regrets.
Take in a deep breath and let it flow from the crown of your head to the soles of your feet.
Continue to repeat after me,
Just flowing your breath gently.
Just like me,
This person wishes to be safe.
Just like me,
This person wishes to be happy.
Just like me,
This person wishes to be healthy.
Just like me,
This person wishes to live with ease.
Just like me,
This person wishes to be loved.
I wish this person to have the resources and support they need to walk the road of life.
I wish this person to be safe.
I wish this person to be happy.
I wish this person to be healthy.
I wish this person to live with ease.
I wish this person to be loved because this person is a fellow human being just like me.
Let's take in a long,
Slow,
Deep breath and slowly release it.
Let's take in another long,
Slow,
Deep breath and gently let that go.
Thank you for meditating with me today.
This is how we shift the world.
One breath at a time,
One sit at a time,
One person at a time.
Keep breathing.
