- Sit in a position that is comfortable for you. If you are in a place where you can close your eyes, do so.
- Take a deep breath and notice the inhalation and exhalation as you bring awareness to this practice and your intention to cultivate empathy and love.
- As you are able, bring someone into your mind that you have difficulty relating to. Maybe they have opposing ideas or philosophies. Maybe they are simply unkind.
- Using all the wisdom you have acquired through your experiences, imagine gazing into this person's eyes with an open heart and an open mind.
- As you simply gaze at this person without taking on the responsibility to change them in any way, say to yourself…
- This person is incarnated in a body. Just like me.
- This person was once a child. Just like me.
- This person has known joy in their life. Just like me.
- This person has known sorrow. Just like me.
- This person has loved someone. Just like me.
- This person has had their heart broken. Just like me.
- This person has experienced confusion and uncertainty. Just like me.
- This person has tried and failed. Just like me.
- This person needs forgiveness. Just like me.
- This person wants to be loved. Just like me.
- This person wants to be happy. Just like me.
- See them now as part of your experience as a human being and say to them.
- May you be happy and free. I wish for you strength, peace, and liberation in your human life.
- Notice how this changes how you hold this person... and how you hold yourself.
- Try this practice with different people. We can even use this practice when we become impatient or annoyed by a complete stranger… Just like me.
- May you be happy and free.
Keywords: Guided Meditation, Mindfulness, Interfaith, Nonduality, Compassion, Loving Kindness, Buddhism
