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Just like me Meditation

Ask participants to sit in pairs and guide them with this script. You can also ask them to stand in two lines, facing each other; after completing the exercise with one partner, the line moves up by one and the exercise is repeated with another partner. This increases the understanding that all others are “just like me.” This practice can also be done alone, by bringing to mind a friend, a colleague, a neutral person, or a difficult person. Or it can be done silently, when meeting someone new.

You can use any or all of these phrases, or any that seem more appropriate for the group.

The Instructions:

Take a deep breath in... and out.

Focus on the person in front of you. Become aware that they are a fellow human being, just like you.

Now silently repeat these phrases, while looking at your partner.

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 his or her life, experienced physical and emotional pain and suffering, just like me.

This person has lost things and people they have loved, just like me.

This person has at some point been sad, disappointed, angry, or hurt, just like me.

This person has at some point been sad or hurt, just like me.

This person has at some point been disappointed, just like me.

Just like me, this person has felt anger at some point.

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 struggles to be vulnerable and real, 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 suffering, 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 for well-being to arise:

I wish that this person have the strength, resources, and social support to navigate the difficulties in life with ease.

I wish that this person be free from pain and suffering.

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.

Take a deep breath in... and out.

Feel free to bow, shake hands, hug, kiss, embrace, or any other movement you feel appropriate to end this session and recognize your partner's humanity.

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