Here’s a Sample of the “Seeing Other People As Human Beings Rather Than Labels” Guided Meditation Script:
People Are PeopleMindfulness is not just a quality you bring to your own body and mind;it’s also possible to tune in to those around us with mindfulness.This is called external mindfulness, and it is an important part of practice.When you see another person, do you see them as a three-dimensional being?Or do you label them as “checkout clerk,” “soccer mom,” or “annoying coworker”?With practice, you can train the mind to objectively see other people as humans—just like you.Engage in this exercise when you are in the presence of other people.You can spend a few minutes with this practice at work, in the grocery store, or sitting on a park bench.It works best to start with people you don’t know that much about, so I recommend a public place.
As you practice, take it up a notch by applying this to your loved ones.When you see someone else, notice the label the mind habitually gives that person.Notice if you find the person attractive, what their job or role is, or any other snap judgments.Don’t force anything down or deny the presence of these thoughts—your mind is designed to categorize and label things, and we all judge other people.Just notice whatever is present.Begin to observe this person with beginner’s mind, as if you’ve never seen a person before.Start to see them as a living, breathing, and feeling being.
