In this interbeing meditation session, Shalini Bahl delves into the theme of our mutual dependence as a means to cultivate greater understanding, empathy, and collaboration, particularly when faced with challenging conflicts.
Overview
- Interbeing meditation allows us to recognize our fundamental connection to the entire world.
- The term interbeing describes the essential interconnectedness and reliance we share as living entities.
- By considering both our personal needs and those of others, we can respond with more understanding and kindness, even in tough interactions.
If you’ve encountered tough or divisive discussions recently, you’re likely aware of the challenges in forming connections and collaborating with those on the opposing side.
In today’s interbeing meditation, Dr. Shalini Bahl encourages us to acknowledge our intrinsic interconnectedness by reflecting on our own needs alongside those of others, empowering us to collaborate in innovative and mutually beneficial ways.
A Meditation on Interbeing for Connection and Compassion
Please read and practice the guided meditation script below, taking a pause after each paragraph, or listen to the audio.
- Welcome to Interbeing, a guided meditation for connection and empathy. The term interbeing, introduced by Zen master and peace advocate Thich Nhat Hanh, conveys our essential interconnectedness as living beings. This practice allows us to explore this web of connection, especially during difficult conversations or divisive situations. By attuning to our own needs and those of others, we can enhance understanding and compassion, empowering us to collaborate in new and creative ways.
- To begin, settle into a comfortable seated position where you can remain alert yet relaxed. Close your eyes lightly or soften your gaze. Focus your awareness on your breath, naturally moving in and out. Invite your mind to settle into this moment with the rhythm of your breath. Feel the expansion in your chest as you inhale and exhale.
- Now, envision a wide, open sky adorned with fluffy white clouds. Imagine these clouds gathering, growing darker and heavier, bursting with life-giving rain. Feel the cool drops descending and soaking into the earth. Picture the trees eagerly absorbing the moisture, their roots delving deep into the ground while their branches stretch upward towards the sky.
- Envision these trees, nourished by the rain and the earth, providing the fibers that are transformed into the everyday paper we use. Just as this rain sustains the earth and the earth nurtures the trees, we too are cradled by this interconnected web of life. Each breath we take connects us to those trees, the rain, the earth, and all living beings.
- Take a few minutes to connect with this sense of awe and appreciation in whatever way feels genuine to you. Embrace your interconnectedness with this vast web of life and all its inhabitants.
- In the spirit of interbeing, think of someone you are or will be interacting with—whether at home, work, or within your community—who you wish to approach with compassion. This could be a person you seek to connect with more deeply or someone you’re experiencing conflict with.
- Once you identify the person and the forthcoming interaction, return to your current moment. Feel your breath flowing in and out of your body. If your mind is particularly restless today, you may place one hand on your chest and the other on your belly, feeling the gentle rise and fall of your body under your hands.
- Whenever your thoughts drift, which is natural, kindly redirect them back to the rhythm of your breath. Once your mind has settled, inquire within regarding your needs in this interaction. Quietly ask yourself, What do I need from this interaction? Stay in this space without pressuring yourself for answers. Listen with patience. What outcome do you desire from this exchange? What are your needs? What intentions do you hold? What would you like to see unfold?
- Do not rush to respond. Wait. Be mindful of any quick judgments or apprehensions about your discoveries. Allow space for your experience. Feel free to acknowledge and accept whatever arises.
- If you need more time, pause this recording to write in your journal. When ready, quietly ponder the following: What are the needs of the other person? Again, there’s no need to rush to find answers. Simply create space in your mind and heart to listen deeply.
- What thoughts arise as you make room for the other person’s viewpoint? Consider their life experiences and circumstances. What might they be facing, and what do they need? Try to envision them fully, beyond just the current situation, recognizing that they care about similar things and have faced their own struggles, just as you have.
- You are not assuming you have all the answers. Trust in your ability to know what you need to know. This exercise is about creating room in your heart and mind to understand the other person.
- If you notice yourself becoming distracted or caught up in thoughts, return to your breath. Your breath acts as an anchor, connecting you back to your body, yourself, and others. From this centered place, open your mind to tune into the needs of the other person.
- You can also pause this recording to journal again if needed. Even slight shifts in perspective can greatly influence how you present yourself.
- Reflecting on your insights today, how can you show up for yourself and the other person? Devote time to setting an intention to approach the interaction with empathy and kindness. Before you engage with that person, recall your reflections on interbeing, your intentions, and your intrinsic goodness. May this interbeing meditation guide us through challenging interactions with grace, compassion, and insight. May our shared practice benefit us all and every being.