Find a calm and comfortable place where you can sit undisturbed.
This space should ideally create a sense of peace and tranquility.
Position yourself to sit upright,
In a posture that conveys readiness and alertness but also promotes relaxation.
Feel the weight of your body on your cushion or your chair,
Your feet planted firmly on the floor and your hands resting gently on your lap or in a mudra just beneath your navel.
Close your eyes and turn your attention inwards,
Focusing on the rhythm of your breath.
Feel the natural cycle of inhaling and exhaling,
Without striving to manipulate or change it.
Now in your mind's eye,
Visualize someone sitting across from you.
They could be a friend,
A loved one,
A colleague or perhaps someone you've never met before.
Acknowledge that this person,
Just like you,
Is a human being,
With their own thoughts,
Emotions and experiences.
They have felt joy,
Sorrow,
Frustration,
Achievement and loss at various points in their life,
Just like you.
They've faced challenges,
Felt stress,
Rejoiced in success and grappled with failure,
Just like you.
They've experienced days filled with responsibilities,
Decisions,
Celebrations,
Solitude and contemplation,
Just like you.
Consider that this person,
Just like you,
Seeks to live their life to the fullest.
They aspire for good health,
Meaningful relationships and personal contentment.
Allow this understanding of shared human experience to resonate within you.
Breathe in this shared understanding.
With this understanding,
Let's form some sincere wishes.
Silently express a wish for this person you're visualizing to have the strength,
Resources and wisdom to navigate the complexities of life.
Wish for them to find peace and happiness,
To strike a balance between their personal and professional lives.
Wish for their health and joy,
For fulfilling relationships and for contentment in all aspects of their life,
Because this person is a fellow human being,
Just like you,
Just like me.
If you feel comfortable,
Extend this circle of empathy and goodwill to include others in your life.
Extend these wishes to them,
Recognizing that they share many of the same experiences,
Desires and challenges.
If you wish,
You can further extend these wishes to all the people you interact with in your everyday life.
If it feels right,
Extend your goodwill even further to all those across the globe,
Each facing their unique challenges and cherishing their unique joys.
As we prepare to conclude this meditation,
Visualize a gentle return from this journey of shared human experience.
Gradually bring your attention back to your breath,
Your body and your surroundings.
Finally when you feel ready,
Open your eyes,
Feel grounded and supported by your seat,
And stretch as needed,
Fully returning your awareness to the room.
As you carry on with your day,
Take a moment to reflect on this meditation.
How did it feel?
Did it shift your perspective in any way?
As you interact with others in your life,
I invite you to carry any newfound understanding with you.
