Time Required
10 minutes. Although you may not choose to do this particular meditation every day, it can be something you incorporate regularly into your meditation practice.
How to Do It
This exercise draws on a guided meditation created by Sean Fargo, a former Buddhist monk and founder of Mindfulness Exercises.
We recommend listening to audio of this guided meditation in the player below; you can also listen at Mindfulness Exercises. We have included an adapted script of this meditation to help you follow it yourself or teach it to others. In brackets are the lengths of the pauses in the original guided meditation, to give you a sense of how much time to allot to each step.
Common Humanity Meditation
Today we’ll be practicing acknowledging the similarities between ourselves and others. We often focus on differences, but realizing that even people who seem very different from us in fundamental ways are just like us, can become the basis of real connection.
This can include people we don't know very well, people with whom we're in conflict, or even people who we see as enemies. It's possible to develop a sense of compassion and understanding by coming to feel our shared sense of experience as human beings. This practice can help overcome that sense of difference and distrust by opening channels of compassion.
1. Let’s begin by taking a moment to allow your body to settle in a comfortable position, inviting a sense of ease and relaxation throughout the body [5 seconds].
Breathing full deep breaths with a soft belly [5 seconds].
Feeling grounded by feeling the weight of your body on the ground or your chair [5 seconds].
And just softening around any tightness [5 seconds], dropping the shoulders [5 seconds], softening your hands [5 seconds], and relaxing the muscles of your face and jaw [5 seconds].
And gently closing your eyes or looking downward just to limit visual distractions [5 seconds].
2. Allow yourself to take a deep breath in, and a long breath out. And as you breathe out, allowing a sense of releasing any tension that you're holding in your body [5 seconds].
3. As you breathe, briefly scan through your body with your awareness, noticing any sensations or emotions [5 seconds], just noticing what's predominant for you [5 seconds], and inviting a sense of spaciousness and acceptance for whatever you're experiencing right now in your body or in your emotions [5 seconds], just acknowledging them without judging anything to be good or bad, right or wrong [10 seconds].
4. Now bring someone to mind who you don’t know very well [5 seconds], maybe someone who seems very distant or different from you [5 seconds], even someone you’re in a minor conflict with [5 seconds]. And as you bring to mind this person you may not like or know very well, just notice if you experience any shift in sensation in your body [10 seconds].
Holding this person in mind as if they were right in front of you [10 seconds].
5. And say to yourself, “This person has a body and a mind, just like me” [10 seconds].
“This person has feelings, emotions, and thoughts, just like me” [10 seconds].
“This person has at some point in their life been sad, disappointed, angry, hurt, or confused, just like me" [15 seconds].
"This person has in their life experienced physical and emotional pain and suffering, just like me” [15 seconds].
“This person has experienced moments of peace, joy, and happiness, just like me" [15 seconds].
"This person wishes to have fulfilling relationships, just like me" [15 seconds].
“This person wishes to be healthy and loved, just like me” [15 seconds].
6. Now take a moment to sense how you’re feeling [5 seconds]. And as you hold this person in your awareness, just notice: What do you experience? [20 seconds].
7. Now as you hold this person in mind, send them good wishes. May they be well [5 seconds], may they be happy [10 seconds], may they be healthy [5 seconds], may they live with ease [15 seconds].
8. Now shifting your awareness back to your breath, breathing in [5 seconds], breathing out [5 seconds]. Reconnecting with your body, feeling present, alive, connected, right here, right now.
Why You Should Try It
When we encounter other people, it's easy to focus on differences like political opinions, cultural backgrounds, or life experiences. Recognizing our common humanity means acknowledging that we are all humans, facing similar problems. We all experience suffering and stress, loss, and pain. We all want to be loved and experience contentment.
(Of course, not everyone faces the exact same challenges in life, and some groups face more systemic barriers than others. Taking time to acknowledge similarities is a tool we can use at times to combat the tendency to disconnect; it doesn’t mean that we shouldn't also recognize unfairness and fight for change.)
Research suggests that the Common Humanity Meditation can not only improve our well-being, but also help us build compassion and identify more with all of humanity.
Why It Works
Human beings naturally experience more emotional empathy for people who are similar to us, making us more detached from those we perceive as different. Luckily, there are steps we can take to practice skills of empathy and compassion. The Common Humanity Meditation is one such practice, which challenges us to recognize similarities and broaden our circle of concern.
These feelings of connection and belonging to a larger group are a key aspect of well-being. And research suggests that the more similar we feel to others, the more compassion we have for them and the more willing we are to help them, even at a cost to ourselves.
Evidence That It Works
Brito-Pons, G., Campos, D. & Cebolla, A. (2018). Implicit or explicit compassion? Effects of Compassion Cultivation Training and comparison with Mindfulness-Based Stress Reduction. Mindfulness, 9(1), 1494–1508.
People who participated in a nine-week Compassion Cultivating Training (CCT) program, including the Common Humanity Meditation, were less depressed and stressed and more self-compassionate, mindful, happy, and satisfied with life afterward compared to people on a waitlist. In comparison to a similar program that focused on mindfulness (Mindfulness-Based Stress Reduction), CCT helped participants cultivate greater empathic concern and identification with all humanity.
Sources
Hooria Jazaieri, Ph.D., Santa Clara University
Gonzalo Brito-Pons, Ph.D., Nirakara Institute
Sean Fargo, Mindfulness Exercises
How big is your circle of concern? Take our Connection to Humanity quiz to find out.
Comments
and Reviews
Susan Bickford
It's A Great News to Celebrate with you Viewer, I am truly living the life I have been looking for after Dr Kachi made me win my Powerball Lottery, I had been playing for a good 8years. It was a friend of mine who directed me to Dr Kachi because my friend Nancy has won the Powerball so many times and I don't know how she got the match six numbers to play and win a very big amount of money, then the last time she won the Mega Millions I told her to tell me the secret on how she win. That's when she started telling me about the powerful Dr Kachi who has been her helper. and she gave me Dr Kachi Text/Call Number:+1 (209) 893-8075 I texted the greatest spell caster Dr Kachi and I told him I wanted to win my Powerball with his spiritual rightful number and he told me I should give him 2hours to get everything done and hopefully Dr Kachi do it, and give me a winning numbers to play my ticket that make me win the prize of $223.3 Million Dollars Powerball lottery Tuesday i bought the winning ticket at the Carlie C’s IGA store in Hope Mills, that changed my life for good today, and Dr Kachi a strong spell caster and trust him when he says the results will manifest it's Truth, God bless you Dr kachi for your kind help also can Email: drkachispellcast@gmail.com
Keyshia cole
I'm thrilled to share my positive experience with Data Forensics Cyber Services, who successfully helped me recover my digital currency from scammers. If you're a victim of cryptocurrency scams, I highly recommend reaching out to Data Forensics Recovery Cyber Services. Their expertise and assistance can be invaluable in recovering your lost assets. Let's spread awareness about these scams and support those affected. Kudos to Data Forensics Recovery Cyber Services for their exceptional work!" you can reach them via Email:DataForensicscyberservices@protonmail.com WhatsApp:+1(315)612-1269 Website:https://www.data-forensics.de/ Please share this information ,lets put a stop to scammers. God bless you as you do so.
UnityDr64310
Honestly, this Love spell caster made me feel a lot better. My marriage was restored and my husband came back to me he apologized for all the wrongs he did and promise never to do it again. A big thanks to this wonderful psychic for bringing my husband back to me.. I never really believed in magic spells or anything spiritual but a trusted friend opened my eyes to the truth about life. My marriage was heading to divorce a few months ago. I was so confused and devastated with no clue or help on how to prevent it, till I was introduced to Dr. Excellent that did a love spell and broke every spiritual distraction from my marriage. A day later my husband started showing me love and care even better than it used to be, he’s ready to talk things through and find ways for us to stay happy. It’s such a miracle that my marriage can be saved so quickly without stress. You can also contact him for help. Here his contact. Call/WhatsApp him at: +2348084273514 "Or email him at: Excellentspellcaster@gmail.com , His website:https://drexcellentspellcaster.godaddysites.com
Brenda Quiros Mendez
Jason Turner
I still find it hard to believe, but it's true. I won $30 million in the Powerball, right here in Western Australia. What was once a distant dream is now my reality. The very first thing I’m doing is securing the dream home my family and I have always longed for. We used to imagine what life could be like if things ever turned around, and now, that vision is finally coming to life. This blessing has brought peace, freedom, and a new beginning for all of us. This life-changing moment wasn’t random. I reached out to Priest Isaac for spiritual guidance, and what followed was nothing short of extraordinary. His work realigned my energy, removed unseen blockages, and connected me to the path of abundance. Everything shifted from that point forward. This isn’t just about winning money, it’s about stepping into the life we were always meant to live. I’m deeply grateful for Priest Isaac’s spiritual support and wisdom. Without it, I truly don’t believe this transformation would have happened. If you feel like something’s been holding you back, I encourage you to take that first step. Priest Isaac is someone you can trust. For spiritual guidance, contact him directly: WhatsApp: [+17636203556] Email: [Prophet.Isaac@priest.com] Thank you, Priest Isaac. You’ve truly changed our lives.
Chit Yan
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.