Transcript

Begin by finding a comfortable position that promotes a sense of relaxation and ease. Allow your body to feel grounded, noticing the weight of your body on the chair or floor. Take deep breaths with a soft belly, and release any tightness across your body. Soften your shoulders, hands, face, and jaw. To minimize distractions, close your eyes or lower your gaze.

Purpose of the Practice

Today's session focuses on acknowledging the similarities between ourselves and others. Often, we dwell on our differences, but recognizing fundamental similarities can foster real connections—even with those we see as distant or different. This practice, known as "Just Like Me," aims to bridge gaps of difference and distrust by cultivating channels of compassion.

Meditation Steps

Inviting Relaxation and Awareness

Take a deep breath in, and as you exhale, release any tension. Gently scan your body, being aware of any sensations or emotions that arise. Allow yourself to accept these feelings without judgment, inviting a sense of spaciousness into your experience.

Fostering Connection and Compassion

Visualization of Others:

Bring to mind someone you do not know well or someone with whom you might have a minor conflict. As you consider this person, notice any changes in your sensations or emotions.

Affirmations of Commonality:

Reflect on the shared aspects of human experience with this person by mentally reciting:"This person has a body and a mind just like me.""This person has experienced sadness, joy, pain, and happiness, just like me.""This person wishes to have fulfilling relationships and to be loved, just like me."

Sending Good Wishes

After acknowledging these similarities, send positive thoughts to this person:

"May they be well, may they be happy, may they be healthy, and may they live with ease."

Closing the Practice

Reconnecting with Self

Shift your focus back to your breathing. Take a few deep breaths, reconnecting with the present moment. Feel alive and connected, aware of the shared human experience that binds us all.

Understanding Our Common Humanity

In today’s fast-paced world, it’s easy to focus on our differences and conflicts, often viewing others as distant or adversarial. However, a simple and profound practice exists that can bridge these gaps, fostering a deeper sense of compassion and understanding. Known as the “just like me” practice, it serves as a powerful tool to promote empathy and unity.

Setting Up for the Practice

Finding Comfort and Focus

Begin by finding a comfortable position where you can relax and ground yourself. Take deep breaths to center your awareness in the present moment. Soften your shoulders and hands, and close your eyes to minimize distractions, preparing yourself to engage deeply with the practice.

Exploring Shared Experiences

Acknowledging Similarities

The core of this practice involves recognizing the fundamental similarities between ourselves and others. Consider someone you may not know well or with whom you’ve experienced conflict. Reflect on how, just like you, this person has a body, mind, emotions, and thoughts. They have felt sadness, joy, pain, and happiness, and have similar desires for relationships, health, and love.

Fostering Connection and Empathy

As you contemplate these similarities, notice any changes within yourself—a growing sense of connection and shared humanity. This realization helps transcend differences and fosters a deeper understanding and empathy.

Extending Compassion

Sending Good Wishes

With this new understanding, extend good wishes to the person in your thoughts. Express hopes for their well-being by saying, “May they be well, may they be happy, may they be healthy, and may they live with ease.” This act of kindness enriches the practice, reinforcing the bonds of shared human experience.

Concluding the Practice

Reconnecting with the Self

To conclude, gently bring your focus back to your breathing. Inhale and exhale slowly, reconnecting with your body and the present moment. Feel the profound impact of the practice, and the enhanced sense of being alive and connected.

Reflection and Application

Embracing Our Common Humanity

The “just like me” practice offers a valuable perspective in today’s diverse and often divided world. It reminds us of our common humanity and the deep connections that can unite us, despite our varied backgrounds and experiences. By regularly incorporating this practice into your life, you can cultivate a more empathetic and united global community.