In this guided exercise, Shelly Harrell shares a perspective on recognizing others that fosters enlightening awareness, compassionate connections, and profound acceptance.
Recently, mental health professionals have sounded the alarm about the alarming rise in loneliness. A multitude of individuals experience feelings of separation and isolation, even when they are surrounded by coworkers or hundreds of social media friends.
In today’s guided exercise, Shelly Harrell presents a mindful method that can help alleviate this sense of loneliness. This method is inspired by the South African greeting, Sawubona, which embodies an intentional desire to truly see and be seen, encompassing our wholeness, vulnerabilities, communal ties, and brilliance.
A Meditation on the South African Greeting Sawubona (“We See You”)
A message from the Mindful Editors:
At Mindful, we concentrate on secular mindfulness and meditation for various reasons, with accessibility being our primary focus: We aim for everyone to believe that mindfulness is for them, no matter their background.
One important lesson we’ve learned from our incredible teachers is that accessibility can manifest in embracing various methods of discussing and relating to mindfulness. While the fundamental concept of mindfulness remains consistent, different individuals may use distinct terms to express present-moment awareness, self-connection, interconnectedness, and other attributes that evolve from the practice. For some communities, terms like “spirit” and “soul” might better resonate when tapping into these qualities.
In the spirit of accessibility and embracing diverse perspectives within the mindfulness realm, we welcome a broader vocabulary that may not be strictly secular, which you might notice in some meditations throughout this series.
Follow along with the guided meditation script below, taking a pause after each paragraph. Alternatively, you can listen to the audio version of the practice.
- Sawubona is a phrase from South Africa that translates to “We see you.” Although it is often interpreted as “I see you,” it is essential to grasp that within an African context, this “I” is a broader concept where the self is recognized as collective. When someone greets you with Sawubona, it signifies that you are seen, accepted, and cared for not just by the individual but also by the ancestors and the interconnected community that each of us carries. In today’s meditation, we will focus on this phrase.
- Begin by taking a deep, centering breath, inhaling fully to create space. Gently clear your mind of clutter. Open up to the deepest part of your being. Exhale slowly through your mouth, grounding yourself in the present moment during this practice.
- Take another centering breath—a deep inhale that expands your heart space, inviting in what you need right now. Exhale softly to let go of any internal blockages or negativity. Inhale deeply once more, welcome what you need, open your heart, and exhale again, settling into the inner essence of your being.
- Let’s commence our Sawubona practice. I invite you to think of a person, group, or community that holds significance for you. It might be someone facing challenges or feeling invisible and unheard. True compassion starts with the willingness to genuinely see, hear, and feel for another person. Compassionate actions stem from love and are enriched by recognizing another’s lived experiences. Visualize this person, group, or community in your mind. Feel their presence within your heart.
- Now, picture meeting this individual or group. Greet them with Sawubona, embodying the full intention behind this phrase to see, hear, and feel them. Acknowledge their reality. Send them the energy of Sawubona with sincerity and care. Keep them in your mind’s eye while welcoming them into your heart. When you say Sawubona, you are expressing, “I see you. I see you from a perspective that goes beyond my own vision, transcending the material. I recognize you beyond your situations and appearances, beyond any walls or masks you’ve created. I see you as more than your past actions or what has been done to you. I appreciate your humanity and authenticity. I see your potential, strengths, and the essence of your soul. I see you.”
- Take another deep breath, inhaling through your nose and exhaling through your mouth. Bring this individual back into your mental space. Greet them with Sawubona. By doing this, you say, “I hear you. I perceive you through a deeper understanding of the soul and spirit. I hear you beyond what might be muted or silenced. I hear what lies beneath your words and what you communicate. I hear deeper than my own desires. I recognize your yearnings, intentions, and aspirations. I hear your joys and sorrows. I hear your story, your truth. I hear the essence of who you are. I hear you.”
- Take another deep breath. Visualize this person once again, bringing them into your heart. Greet them with Sawubona, meaning, “I feel you. I sense you within the unity of our souls, where we connect beyond barriers. I feel your presence beyond the visible and invisible divides. I recognize our interconnectedness amid our contrasts. I feel the legacy of your ancestors’ strength flowing through you, transcending time and distance. I sense your unique rhythm, energy, and contributions to the world. I feel your vulnerabilities and triumphs. Your tears and achievements resonate within me. I sense your goodness and love. I feel your essence. I feel you.” Take a grounding breath. Sawubona.
- Here are a few prompts for reflection, conversation, or journaling. I encourage you to envision your next encounter with the person or group you’ve visualized and to greet them with Sawubona, embodying its meanings. How might this change your interaction? How would it transform your meeting with others if you brought the energy of Sawubona into those exchanges? Lastly, how can you incorporate the spirit of Sawubona into your self-perception? Let’s conclude with one final deep breath together. Inhale deeply, and exhale slowly through your mouth. Thank you for participating in this practice with me. Sawubona.