Metta Meditation with a Divine Spark of Sameness.
Stay with this for a while. Bring mindful awareness to your thoughts.
Notice how it feels to be with this friend in mind.
Just like me this person wishes to be happy.
Just like me this person wishes to avoid suffering
Just like me this person wants to be loved, safe, and healthy.
Just like me this person does not want to feel afraid, inadequate or rejected.
Just like me this person does not want to be sick, lonely or depressed.
Rest for a moment in essential sameness between you and the friend.
Now picture a stranger. Someone familiar to you but not well known. It could include a co-worker, neighbor, the checker at the grocery, a celebrity... someone you don't know very well and someone you don't have any strong feelings of attraction or dislike towards.
Just like me this person wishes to be happy.
Just like me this person wishes to avoid suffering
Just like me this person wants to be loved, safe, and healthy.
Just like me this person does not want to feel afraid, inadequate or rejected.
Just like me this person does not want to be sick, lonely or depressed.
Rest for a moment in essential sameness between you and the stranger.
Now picture someone you have had a rift or disagreement with. Someone who sparks some feelings of discord within you.
Allow yourself to think about this person, visualize them. Recall a recent interaction and imagine doing what it is you know them from or anything that brings them to life in your mind.
Just like me this person wishes to be happy.
Just like me this person wishes to avoid suffering
Just like me this person wants to be loved, safe, and healthy.
Just like me this person does not want to feel afraid, inadequate or rejected.
Just like me this person does not want to be sick, lonely or depressed.
Rest for a moment in essential sameness between you and your perceived adversary.
Take some time to let all these feelings resonate with you. Allow yourself become light and full of grace. Enable this feeling to wash over you like a cleansing spring rain.
Take all the time required to breathe into the feeling of being one with each of one of these people.
May there be a Divine spark within each of us as we recognize our sameness and feel loving kindness towards all. ~ Namaste.
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