Welcome to this meditation.
My name is Tobias,
And I am happy to be guiding you through this practice.
We will be practicing the Just Like Me meditation,
Which is a practice that helps us cultivate empathy and understanding towards others.
This meditation is a powerful tool that helps us connect with others on a deeper level and recognize our shared humanity.
So let's begin.
I invite you to find a comfortable seated position and close your eyes.
Take a deep breath in and slowly exhale.
Let's take another deep breath in and exhale slowly.
Allow yourself to settle into this moment and let go of any distractions or thoughts.
As we start into this practice,
Bring to mind someone who is in a challenging situation.
This could be a friend,
A co-worker,
A neutral person,
Or a loved one.
As you bring this person to mind,
Repeat their name silently to yourself.
Now,
Silently repeat these phrases while thinking of that 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 in their life experienced physical and emotional harm just like me.
This person has at some point been sad,
Disappointed,
Angry,
Or hurt just like me.
This person has felt unworthy or inadequate just like me.
This person worries and is frightened sometimes just like me.
This person has longed for friendship just like me.
This person is learning about life just like me.
This person wants to be caring and kind to others just like me.
This person wants to be content with what life has given just like me.
This person wishes to be free from pain and harm just like me.
This person wishes to be safe and healthy just like me.
This person wishes to be happy just like me.
This person wishes to be loved just like me.
Now,
Allow some wishes to arise.
I wish that this person has the strength,
Resources,
And social support to navigate the difficulties in life with ease.
I wish that this person be free from mental and physical harm.
I wish that this person be peaceful and happy.
I wish that this person be loved because this person is a fellow human being just like me.
Now,
Take another deep breath in and slowly exhale.
As you exhale,
Release any judgments or preconceived notions you may have had about this person.
Allow yourself to see them as a fellow human being who,
Just like you,
Is seeking happiness and peace in life.
And now,
Turn to yourself.
Say these words silently to yourself.
May I be happy.
May I have fulfilling relationships.
May I be free from mental and physical harm.
May I be loved.
May I find happiness in life.
As we now approach the end of this meditation,
Take a moment to thank yourself for taking this time to cultivate empathy and understanding towards others.
Remember that this practice can be done anytime,
Anywhere,
And with anyone.
Let's take one more deep breath in and slowly exhale.
And once you are ready,
You can slowly open your eyes and return to the present moment.
Thank you for joining me today in this meditation.
I hope you find it helpful in cultivating empathy and understanding towards others.
Remember that with practice,
This can become a habit that will help you connect with others on a deeper level.
Thank you for joining me today and I wish you a peaceful,
Fulfilling,
And an awesome day.
Until next time.
