This practice is to increase compassion and empathy and is best completed with a partner.
Your partner can be a friend,
A family member,
A teacher,
A student,
A lover,
A stranger,
Anyone that you would like to increase bonding and intimacy with.
However,
If you do not have a partner with you,
You may do this meditation considering a specific person holding that person in your mind's eye and in your heart.
Get into a comfortable seated position facing your partner.
Feel free to sit as far or as close to them as you feel comfortable,
But in a way that you can clearly view them.
To add in an extra level of connection,
If you would like,
Take your partner's left hand and place it over your heart.
Then place your right hand over their left hand.
Oppositely,
Their right hand should also be over your left hand.
Once you are comfortable,
Take a deep breath in and out.
Close your eyes and take a moment to root down into your sitting bones.
Come into your body,
Into your energy,
And the energy of your partner.
What do you notice?
What is hanging in the air?
What is permeating your senses?
Feel the contact of your palm on their heart center.
Do you feel their energy?
Feel their hand on the skin on the back of your hand.
What does it feel like?
Warm,
Damp,
Embracing?
Take a couple of deep breaths to appreciate the flow and interaction of energy here.
Now open your eyes and notice how that shifts the energy.
Behold your partner.
Notice their eyes,
Their energy,
Their hearts.
Take a deep breath in and out.
As your partner breathes,
Feel the rise in their chest.
Feel the vibration of their sternum,
The gentle pulsing.
Just like me,
This person is a human with thoughts,
Feelings,
Hopes,
And dreams.
They have a body and a mind just like me.
Just like me,
This person has felt vulnerable,
Small,
And invalidated.
Just like me,
This person has felt not good enough no matter how hard they tried.
Just like me,
This person has felt deeply loved and held.
In those moments,
They have felt seen and most comfortable to be themselves.
Just like me,
This person has felt afraid and unable to face their fears.
Just like me,
This person has felt courageous and inspired to stand up for what they believe in or what is right.
Just like me,
This person has felt like a failure and struggled to get up in the morning to face their failings.
Just like me,
This person has felt triumphant that they are able to conquer and do anything.
They felt like things are finally working out for them.
And just like me,
This person's felt disappointed by life,
The lot cast to them unfair.
Just like me,
This person has been immobilized by sorrow,
Brought to their knees by grief and loss.
Just like me,
This person has yearned to find purpose,
To live a fulfilled life.
Just like me,
This person has been enraged,
Uncontrollable fire blazing through their bodies.
Just like me,
This person has felt indignant and disrespected.
Just like me,
This person will one day die.
Just like me,
This person's yearned for companionship and nurturing.
They've searched and they've found deep friendship and care.
This person has felt abandoned and alone,
Just like me.
And just like me,
This person has been left questioning.
Just like me,
This person has been moved by unexpected beauty,
By small kindnesses,
By bewitching wonders.
Just like me,
This person has felt anxious,
Waking up in the middle of the night,
Staying up until morning light,
Unable to put aside that knot in their stomach,
No matter what logic tells them.
Just like me,
This person has good days and bad days,
Good moods and bad moods.
Just like me,
This person is a human,
Gifted and whole.
Take a couple of deep breaths here to appreciate the flow and interaction of energy.
Allow for some feelings of well-wishing to arise.
Behold your partner deeply.
I wish you everything necessary to navigate the difficulties of this life with ease.
I wish you happiness.
I wish you to both receive and give deep unconditional love.
I wish you to be free of pain and suffering.
I wish you to find purpose and fulfillment.
You are love.
You are loved.
You are peace.
Just like me.
Give gratitude in whatever way you feel appropriate.
May it be a bow,
A handshake,
A kiss,
Or an embrace.
Thank you for holding space and doing this practice.
Namaste.
