- [Instructor] MindfulnessExercises.com.
Just Like Me.
(bell chimes)
(water rippling)
Let's begin by taking a moment to allow your body
to settle in a comfortable position,
inviting a sense of ease and relaxation throughout the body.
Breathing full, deep breaths with a soft belly,
feeling grounded by feeling the weight
of your body on the ground or your chair,
and just softening around any tightness,
dropping the shoulders,
softening your hands,
and relaxing the muscles of your face and jaw.
And gently closing your eyes
or looking downward
just to limit visual distractions.
And today, we'll be practicing
acknowledging the similarities between ourselves and others.
We often focus on differences,
but realizing that even people
who seem very different from us in fundamental ways,
just like us can become the basis of real connection.
This can include people we don't know very well,
people with whom we're in conflict,
or even people who we see as an enemy.
It's possible to develop a sense of compassion
and understanding by coming to feel
our shared sense of experience as human beings.
This practice, called Just Like Me,
can help overcome that sense of difference and distrust
by opening channels of compassion.
So allow yourself to take a deep breath in (inhales)
and a long breath out (exhales).
And as you breathe out,
allowing a sense of releasing any tension
that you're holding in your body (inhales),
(exhales) just releasing tension.
And as you breathe, briefly scan through your body
with your awareness,
noticing any sensations or emotions,
just noticing what's predominant for you
and inviting a sense of spaciousness
and acceptance for whatever you're experiencing right now
in your body or in your emotions.
Just acknowledging them
without judging anything to be good or bad,
right or wrong.
And now bring someone to mind who you don't know very well.
Maybe someone who seems very distant or different from you,
even someone you're in a minor conflict with.
And as you bring this person to mind
who you may not like or you may not know very well,
just notice if you experience any shift in sensation.
Just notice if you experience any shift
of sensations in your body,
holding this person in mind
as if they were right in front of you.
And say to yourself,
"This person has a body
and a mind just like me.
This person has feelings, emotions,
and thoughts just like me.
This person has at some point in his or her life
been sad,
disappointed,
angry,
hurt,
or confused,
just like me.
This person has, in his or her life,
experienced physical and emotional pain and suffering,
just like me.
And this person has experienced moments of peace,
joy,
and happiness,
just like me.
And this person wishes to have fulfilling relationships,
just like me.
This person wishes to be healthy and loved,
just like me."
And now take a moment to sense how you're feeling.
And as you hold this person in your awareness,
just notice what do you experience?
And now as you hold this person in mind
and send them good wishes,
may they be well,
may they be happy,
may they be healthy,
and may they live with ease.
Now shifting your awareness back to your breath,
breathing in (inhales),
breathing out (exhales),
reconnecting with your body,
feeling present,
alive,
and connected right here,
right now.
(bell chiming)