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The ‘Just Like Me’ Meditation

A powerful practice that cultivate unconditional love.

This meditation practice can be done in two ways. So you can do this practice with another person, or you can do it alone, meditating in the usual way. But if you're practicing with a partner, then just choose who is going to be the Person A and who's going to be Person B. And setting up chairs facing each other. Not too close.

In a way that feels comfortable for both people. And if you're practicing alone, just settling into a comfortable sitting posture for meditation. And then when you're ready, just allowing the eyes to gently close. And noticing if there's any tension in the jaw. And if you notice any tension, just see if you can soften and relax, even just a little bit.

And same thing with the shoulders. And noticing if you can soften, relax a little. And then being aware of all the little muscles behind the eyes. And allowing them to soften a little. And then taking three deep, slow, full breaths now.

So deep breath in. And release it fully. And two more like that. In. And out.

One more time. In. And out. And now just letting go of any control of the breath. Just letting the body breathe now in its own natural rhythm.

But staying in touch now with a feeling and sensation of the breath moving in the body. And with each exhale, relaxing more and more fully into the here and now. Just letting this moment be center stage in your awareness and just letting everything else drop away into the wings. Just this moment. Just this breath.

And if you are Person A in the partnership, I'll invite you now to gently open your eyes and bring your attention to the person sitting in front of you. Person B keeps the eyes closed and focused on the breath. And if you're meditating on your own, just bringing someone to mind that you know. It could be a friend, an acquaintance, or anyone in your life. Just choosing one person and bringing them to mind.

And now for Person A or if you're imagining someone, just becoming aware, there's a person in front of me or in my mind. A fellow human being just like you. Now looking at this person in front of you or holding them in your mind, I invite you to mentally repeat the following statements and to just contemplate them. 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 been sad, disappointed, angry, hurt or confused, just like me. And this person has in his or her life experienced physical and emotional pain and suffering, just like me. This person wishes to be free from pain and suffering, just like me. And this person wishes to be safe, healthy, and loved, just like me. And this person wishes to be happy, just like me.

And now let's allow some wishes for this person to arise. I wish for this person to have the inner strength, resources, and support to navigate the difficulties in life. I wish for this person to be free from pain and suffering. I wish for this person to be happy because this person is a fellow human being just like me. And now if you're Person A in the partnership, I'll invite you now to close your eyes.

And take your awareness to the breath. And Person B, opening your eyes. And bring your attention to this person sitting in front of you. And if you're meditating on your own, just bringing another person to mind now that you know. Maybe choosing a person you've had a more difficult relationship with, if that feels okay for you.

Or just feeling free to choose anyone that feels right. And now for Person B, or if you're meditating on your own and just holding an image of a person in mind, just really becoming aware of this person in front of you, this a person in mind. A fellow human being just like you. And just inviting you to contemplate a few things. And if you care to, if you find it helpful, you might like to mentally repeat the following statements.

This person has a body and a mind, just like me. This person has feelings, emotions, and thoughts, just like me. This person gets confused, just like me. This person has ,at some point, 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.

This person wishes to be free from pain and suffering, just like me. This person wishes to be safe, healthy, and loved, just like me. This person wishes to be happy, just like me. And now let's allow some wishes to arise for this person. I wish for this person to have the inner strength, the resources, and support to navigate the difficult times in life.

I wish for this person to be free from pain and suffering. I wish for this person to be happy because this person is a fellow human being just like me. And in these last few moments of this meditation, just bringing awareness back to the breath. Just resting attention here in the rhythmic flow of the natural breath. And as this practice now draws to a close, taking a deep breath in.

And as you breathe out, just beginning to wriggle the fingers and toes. And notice how your mind and body are feeling after taking this time out to practice meditation. And when you're ready, opening the eyes.

Meditation

4.6

The ‘Just Like Me’ Meditation

A powerful practice that cultivate unconditional love.

Duration

Your default time is based on your progress and is changed automatically as you practice.

This meditation practice can be done in two ways. So you can do this practice with another person, or you can do it alone, meditating in the usual way. But if you're practicing with a partner, then just choose who is going to be the Person A and who's going to be Person B. And setting up chairs facing each other. Not too close.

In a way that feels comfortable for both people. And if you're practicing alone, just settling into a comfortable sitting posture for meditation. And then when you're ready, just allowing the eyes to gently close. And noticing if there's any tension in the jaw. And if you notice any tension, just see if you can soften and relax, even just a little bit.

And same thing with the shoulders. And noticing if you can soften, relax a little. And then being aware of all the little muscles behind the eyes. And allowing them to soften a little. And then taking three deep, slow, full breaths now.

So deep breath in. And release it fully. And two more like that. In. And out.

One more time. In. And out. And now just letting go of any control of the breath. Just letting the body breathe now in its own natural rhythm.

But staying in touch now with a feeling and sensation of the breath moving in the body. And with each exhale, relaxing more and more fully into the here and now. Just letting this moment be center stage in your awareness and just letting everything else drop away into the wings. Just this moment. Just this breath.

And if you are Person A in the partnership, I'll invite you now to gently open your eyes and bring your attention to the person sitting in front of you. Person B keeps the eyes closed and focused on the breath. And if you're meditating on your own, just bringing someone to mind that you know. It could be a friend, an acquaintance, or anyone in your life. Just choosing one person and bringing them to mind.

And now for Person A or if you're imagining someone, just becoming aware, there's a person in front of me or in my mind. A fellow human being just like you. Now looking at this person in front of you or holding them in your mind, I invite you to mentally repeat the following statements and to just contemplate them. 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 been sad, disappointed, angry, hurt or confused, just like me. And this person has in his or her life experienced physical and emotional pain and suffering, just like me. This person wishes to be free from pain and suffering, just like me. And this person wishes to be safe, healthy, and loved, just like me. And this person wishes to be happy, just like me.

And now let's allow some wishes for this person to arise. I wish for this person to have the inner strength, resources, and support to navigate the difficulties in life. I wish for this person to be free from pain and suffering. I wish for this person to be happy because this person is a fellow human being just like me. And now if you're Person A in the partnership, I'll invite you now to close your eyes.

And take your awareness to the breath. And Person B, opening your eyes. And bring your attention to this person sitting in front of you. And if you're meditating on your own, just bringing another person to mind now that you know. Maybe choosing a person you've had a more difficult relationship with, if that feels okay for you.

Or just feeling free to choose anyone that feels right. And now for Person B, or if you're meditating on your own and just holding an image of a person in mind, just really becoming aware of this person in front of you, this a person in mind. A fellow human being just like you. And just inviting you to contemplate a few things. And if you care to, if you find it helpful, you might like to mentally repeat the following statements.

This person has a body and a mind, just like me. This person has feelings, emotions, and thoughts, just like me. This person gets confused, just like me. This person has ,at some point, 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.

This person wishes to be free from pain and suffering, just like me. This person wishes to be safe, healthy, and loved, just like me. This person wishes to be happy, just like me. And now let's allow some wishes to arise for this person. I wish for this person to have the inner strength, the resources, and support to navigate the difficult times in life.

I wish for this person to be free from pain and suffering. I wish for this person to be happy because this person is a fellow human being just like me. And in these last few moments of this meditation, just bringing awareness back to the breath. Just resting attention here in the rhythmic flow of the natural breath. And as this practice now draws to a close, taking a deep breath in.

And as you breathe out, just beginning to wriggle the fingers and toes. And notice how your mind and body are feeling after taking this time out to practice meditation. And when you're ready, opening the eyes.

Meditation

4.6

Duration

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