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.