Photo credit: www.mindful.org
In this guided interbeing meditation, Shalini Bahl takes us on a journey to recognize our interconnectedness, fostering understanding, compassion, and cooperation, particularly in times of conflict.
Summary
Through the practice of interbeing meditation, we delve into the essential connections we share with the world around us.
Interbeing encapsulates the fundamental interconnectedness and mutual reliance among all living beings.
By acknowledging our own requirements alongside the needs of others, we cultivate a deeper sense of empathy and kindness, even amid challenging exchanges.
For those who have encountered difficult or divisive discussions recently, it’s clear that finding common ground can be a struggle.
In today’s guided interbeing meditation, Dr. Shalini Bahl encourages us to recognize our inherent connections. By understanding our needs and those of others, we can empower ourselves to collaborate in innovative and beneficial ways for everyone involved.
An Interbeing Meditation for Connection and Understanding
Engage with the meditation script below, taking a moment to pause after each section. Alternatively, you can listen to the audio version for a guided experience.
Welcome to this interbeing practice focused on fostering connection and understanding. The term interbeing, coined by Zen master and peace advocate Thich Nhat Hanh, emphasizes our deep, foundational interconnectedness as humans. This meditation is designed to enhance our awareness of this connection, particularly during difficult discussions or divisive scenarios. By recognizing both our needs and the needs of others, we can cultivate a spirit of empathy that facilitates collaboration and creative problem-solving for the collective good.
To begin, find a comfortable seated position that keeps you attentive yet relaxed. Close your eyes gently or soften your gaze. Focus your awareness on the natural rhythm of your breath, observing it without effort. As you breathe in and out, feel the expansion in your chest with each inhalation and exhalation.
Now, envision a vast, open sky filled with soft, white clouds. Imagine these clouds coalescing, growing denser and darker as they prepare to release life-giving rain. Feel the cool raindrops descending and soaking into the earth. Visualize trees absorbing this moisture, their roots delving deep while their branches stretch skyward.
Consider these trees, nurtured by the rain and the earth, providing us with the material to create everyday products. Just as the rain sustains the soil and allows trees to thrive, we are similarly nourished by this intricate web of life. Each breath we take connects us to the trees, the rain, the earth, and all living creatures.
Take a moment to connect with a sense of wonder about this web of life. Acknowledge your interconnectedness with all beings.
In this spirit of interbeing, reflect on someone you will be interacting with—whether at home, work, or in your community—someone for whom you wish to cultivate compassion. This may be someone you hope to connect with more deeply or an individual with whom you find yourself in conflict.
Once you have this person and situation in your thoughts, bring your focus back to the present moment. Feel your breath as it moves in and out of your body. If your thoughts are particularly restless today, place one hand on your chest and the other on your belly, allowing the gentle pressure to ground you as you notice the rise and fall of your body.
When your mind starts to wander—and it likely will—gently guide it back to the rhythm of your breath. As your focus stabilizes, turn your attention inward to identify your needs in this interaction. Ask yourself quietly, What do I need from this exchange? Remain open without rushing for an answer. With patience, consider what you hope to achieve, what your intentions are, and how you would like the interaction to unfold.
Be careful not to settle for the first thought that arises. Take your time. Notice any swift judgments or anxieties. Allow space for whatever feelings emerge, giving yourself permission to experience them fully.
If it helps, you can pause here to journal or take extra time if needed. When you’re ready, gently pose another question to yourself: What are the needs of the other person? Once again, there’s no need to rush to answers. Simply create mental and emotional space to listen.
As you contemplate the other person’s perspective, consider their experiences and feelings. What challenges might they be facing, and what do they need? If you can, see them as a whole person, recognizing that they, too, care about the same things and have endured hardships just as you have.
Trust that you don’t need to know everything. Instead, open your heart and mind to discover what you can learn about their needs and experiences.
If distractions arise or you find yourself overthinking, simply return your focus to your breath. Your breathing serves as an anchor, reconnecting you to your body, yourself, and others. From this centered place, allow yourself to be receptive to the needs of the other individual.
Once again, feel free to pause this recording for journaling. Even minor adjustments in your perspective can significantly influence your approach to the situation.
Reflecting on today’s insights, how would you like to engage with both yourself and the other person? Take some time to set an intention for approaching the interaction with understanding and empathy. Before you engage with that individual, remind yourself of the principles of interbeing, your intentions, and your innate goodness. May this interbeing meditation guide us through challenging moments with grace, compassion, and clarity, benefiting not just ourselves but all beings.
Source
www.mindful.org