Empathy Stretch
Materials Needed:
To Support Feeling:
Judgmental
How to Do It
Stand with your feet shoulder-width apart and your arms at your sides. As you inhale, slowly stretch your arms out to the sides, reaching as far as you can. Imagine that with each stretch, you’re expanding your capacity for empathy and understanding, making space for different perspectives. Hold the stretch for a moment, then exhale and bring your arms back down. Repeat several times, each time imagining your empathy growing wider.
Why It Works
This exercise uses the physical act of stretching to symbolize and encourage mental and emotional expansion, helping to counteract feelings of dismissiveness and cultivate a more open-minded approach.
Guided Practice
Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.
Encourage a sense of ease as you continue to breathe, noticing how your breaths guide you into deeper calm and relaxation. Imagine you are about to stretch both your arms out in front of you, but instead of just a physical stretch, think of this as a stretch of empathy — reaching out to connect with the feelings of someone else. Extend your arms slowly, feeling the stretch in your muscles and the openness in your chest. As you stretch, imagine yourself reaching out to someone you know — a friend, a colleague, or even a stranger — and tune into their emotional state. Feel their emotions as if they were your own, perhaps sensing a sadness, joy, frustration, or calmness. Notice how this connection feels in your body — maybe a tightening in your chest, a softening in your heart, or a warmth in your hands. Stay with these sensations, allowing yourself to experience the full range of empathy. Visualize yourself offering comfort or support with your outstretched arms. Imagine your energy extending out towards this person, offering them a sense of compassion and understanding. Notice any images, memories, or feelings that arise as you hold this empathetic connection — perhaps a comforting hug, a shared laugh, or a moment of silence. Allow these images to deepen your sense of empathy, guiding you toward a more profound understanding of their experience. When you feel ready, gently bring your arms back to your sides and take a few deep breaths, feeling the release in your body. Notice how your body feels now — perhaps more open, more connected, or simply more attuned to the emotions of others. Gently open your eyes, carrying this sense of empathy and connection with you into your day, letting it influence your interactions with others.