Accepting the differences between you and others script 1

We all have our own unique way of being. Our minds are constantly working, thinking, planning, judging, and evaluating. This means that the things we observe in others are not necessarily the same things we are observing.

When we see someone else, we may be seeing our own projections onto them. Or we may see aspects of our own experience or even our own shortcomings.

Through mindfulness, we can recognize our own projections, how they work in us, and how they show up in other people. In this exercise, you will spend time being mindful of these differences.

Close your eyes and find a comfortable posture in which to sit. Bring your awareness to the sensation of the body breathing.

You can focus on the chest, abdomen, or nostrils.

Just notice where you are focusing and allow the mind to settle for a few breaths.

Continue to bring your awareness back to the breath.

Notice your emotions. You may feel anxious or angry. You may be happy or sad. These are the things you usually pay attention to when you look at people.

Now, begin to focus on the sensations that arise in your body. As you notice these, you may notice how some of your sensations are similar to those you experienced when you looked at someone else.

For example, maybe you saw someone who had their arms crossed, and you noticed that you were doing the same thing. Another example is that perhaps you noticed that your face felt like it was tensed and that the person you were looking at was also experiencing this.

When these similarities arise, don’t judge them. Simply notice them.

It may be helpful to think of the sensations you notice in the body as “flaws.” A flaw is a characteristic that is not present in every single moment. Instead, we notice them because of the mind’s tendency to project.

As you continue to notice the flaws, you may notice something more subtle that is also present. This is a good sign that you are beginning to move beyond the initial experience of projecting.

You can use the flaws you notice to begin your meditation practice by practicing the following phrases.

In this exercise, you are going to practice being mindful of your own emotions as well as the emotions of other people.

Begin by sitting quietly for a few moments, focusing on the breath and the feelings in the body.

Notice when something in your experience feels familiar. It may be an emotion or a thought.

Be curious about it. What is this feeling that arises? Where does it come from? Is it connected to something you remember?

Now, ask yourself how you are feeling in that moment.

Do you feel anxious, sad, or angry?

If so, just be with the emotion. Be with it for a moment.

After a few breaths, pause and ask yourself if you are still feeling the same thing.

Maybe you are still feeling a little bit anxious, but perhaps now you are also feeling calm.

Notice that there is more than one emotion. There may be many different emotional states that you feel.

Ask yourself what other emotions are present. You may find that you are feeling tired or bored, or that you are starting to feel hungry or cold.

As you continue to be mindful, notice any emotions that arise. Just be with each one.

When the time is right, ask yourself if you feel that you are still experiencing the same emotions.

If you are not, pause and return to the breath.

Repeat this exercise several times, noticing how you are feeling and how the emotions change from moment to moment.

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Accepting the differences between you and others script 2

Differences are part of our humanity. There is no “one size fits all” approach to human experience. You can understand that others have different perspectives and beliefs than yours.

The way that we perceive things, including people and experiences, depends on our unique life stories and our unique personality. You may notice that you tend to think in certain ways because of the life experiences you have had.

The world is more complex than it seems. Your perceptions and beliefs are influenced by your culture, family, relationships, and more. Your experience has affected the way that you look at the world and the way that you understand other people.

Mindfulness can help you accept these differences, and even bring your awareness to them in order to become more accepting.

You may notice how certain thoughts are associated with certain events or situations. This is an important aspect of mindfulness, as it helps you identify and acknowledge the thoughts that arise and the emotions that accompany them.

The practice of mindfulness is an opportunity to bring the mind back to the present, to notice thoughts and feelings in the body. It offers a momentary pause to observe and acknowledge these experiences.

Find a comfortable posture in which to sit. Bring your attention to the sensation of the body breathing. Allow your mind to settle and focus, as you allow the body to relax.

Bring to mind an experience of a time when you were with somebody who did not share your perspective or beliefs. Perhaps they didn’t believe the same things as you do or were involved in a different social or religious community.

Imagine yourself in that experience. You can ask yourself what was going on in your mind and how you felt at the time. You might recall the tone of voice or the body language of the other person.

You can also reflect on what you were thinking, feeling, and experiencing. Were you focused on the belief or the other person? What was it like to share space with someone else?

What emotions were you experiencing, and how were they affecting the way that you saw the situation?

Now imagine yourself in a similar situation. Bring to mind an experience of being with somebody who shared your perspective.

Ask yourself what you were thinking, feeling, and experiencing. Notice how you felt in the moment.

Bring to mind your own experience of a moment like this. How did it affect you? What emotions arose? What thoughts did you have?

These reflections offer a chance to understand the power of your own unique perspective and the way that it affects your relationship with the world.

When you are ready, return to the body, noticing what you feel in the present moment.

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Accepting the differences between you and others script 3

Differences in body type, culture, and personal style are unavoidable. The more you live in the world, the more you see the difference between your reality and others.

You may see them as a disadvantage or a gift. This exercise allows you to come to terms with how these differences impact your life.

Sit comfortably with your eyes closed and notice how your body feels. Are you sitting upright, leaning back?

It’s important to note how this changes as you move through the day. You might begin to feel stiff or heavy. Maybe you feel tense, nervous, or anxious. You may even feel restless.

Ask yourself what’s going on with your body. Are you tired? Is something bothering you? Is it cold?

In this exercise, you will notice these physical differences between yourself and others and begin to accept them.

Let the mind settle by focusing on the breath. Breathe slowly and comfortably for a few minutes, noticing the body and mind.

Bring your attention to the physical sensations in your body. Start by noticing the weight of the body, and notice any physical differences that are present.

Your body may feel heavy, light, or somewhere in between.

Notice any tightness or stiffness. You may notice that you have a headache, a sore neck or back, or that your hands are tingly.

You may also notice that your body feels more comfortable in certain positions. You may notice that your feet are hot or cold.

With mindfulness, you can learn to accept the way your body is.

When you notice physical differences, pause for a moment. You may ask yourself: Do I like these differences? What do I think about them?

Take a few breaths to acknowledge and accept whatever is arising.

Close the eyes and notice the difference in your mind and body. You may experience some sensations, like lightness, heaviness, or tingling. You may also feel nervous or anxious.

You may feel more awake or relaxed than usual.

Just notice the experience and don’t judge it. Don’t get distracted by thoughts like: I should feel better, this is wrong, this is weird, this is embarrassing.

This is a practice that will be difficult to bring awareness to. You may notice that it’s uncomfortable to think about this. Just be with the discomfort.

Don’t struggle with it. Instead, just acknowledge what you feel. Let it be there without judgment.

Begin by noticing your body. Ask yourself: Do I like the way my body feels? How does it feel? What parts are strong and what parts are weak?

Try to notice any differences that you’re aware of, and allow yourself to relax around those things.

After a few minutes, return to the breath and take a few deep breaths. Open your eyes and turn to the room.

Click here to get back to the list of self-compassion meditation scripts

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