The "Just Like Me" Compassion Meditation Practice

This powerful mindfulness exercise helps you recognize our shared human experience - that all beings wish for happiness and freedom from suffering. Inspired by Thupten Jinpa's work in A Fearless Heart, this practice expands your circle of compassion.

Why Practice Compassion Meditation?

Reduces feelings of isolation
Increases emotional resilience
Strengthens social connections
Cultivates empathy for all beings

Step-by-Step "Just Like Me" Meditation Guide

1. Prepare Your Mind and Body

Settle into a comfortable position
Notice bodily sensations (clothing, temperature, pressure)
Observe your natural breath rhythm

2. Visualize a Loved One

Picture someone who brings you joy (family member, friend, or pet)
Move beyond conceptual thinking to feel their presence
Recognize their desire for happiness matches yours

3. Consider a Neutral Person

Think of someone you see regularly but don't know well (barista, neighbor, bus driver)
Imagine their complex inner life:
- Hopes and fears
- Daily struggles
- Desire for happiness
Repeat: "Just like me, they wish to be happy"

4. Reflect on a Stranger

Visualize someone very different from you (different culture, facing hardships)
Look past surface differences to shared humanity
Acknowledge:
- They experience joy and pain
- They're loved by someone
- They share your fundamental aspirations

5. Combine All Three Perspectives

Mentally bring together your loved one, neutral person, and stranger
Recognize their equal desire for happiness
Include yourself in this circle of compassion

6. Affirmations of Common Humanity

Silently repeat these truths:
- "Just like me, they experience complex emotions"
- "Just like me, they've known pain and joy"
- "Just like me, they seek love and belonging"
- "Just like me, they want freedom from suffering"

Closing Your Compassion Practice

Sit with any emotions that arise
Observe without judgment
End with the phrase: "Just like me, all beings wish for happiness"

Adapted from Steven Hickman's *Self-Compassion for Dummies and Thupten Jinpa's A Fearless Heart.*

Articles tagged "buddhist-psychology"

Articles tagged "buddhist-psychology"

Just Like Me Meditation: Expand Compassion