Meditation seems to improve our empathy for strangers

A surprisingly simple gaze-based meditation helps strangers feel deeply connected

https://www.psypost.org/a-surprisingly-simple-gaze-based-meditation-helps-strangers-feel-deeply-connected/#:~:text=A%20brief%20meditative%20practice%20that,new%20research%20published%20in%20Mindfulness.

A brief meditative practice that involves gazing at another person while silently contemplating shared human experiences can increase feelings of closeness and prosocial behavior—even between strangers, according to new research published in Mindfulness. The study found that a two-minute exercise known as the “Just-Like-Me” meditation not only boosted perceived warmth and connection but also synchronized participants’ smiles and heart rates, suggesting that subtle forms of emotional alignment may help explain the practice’s interpersonal effects.

The study was led by Vera U. Ludwig and colleagues at the University of Pennsylvania and other institutions. It was conducted in the context of the Wharton Neuroscience Initiative, where Ludwig previously worked, in collaboration with Michael Platt. The team sought to investigate how dyadic meditations—mindfulness practices performed between two people—might enhance social connection, especially during a time of widespread loneliness and isolation.

Research has shown that social isolation can have serious consequences for health and mental well-being, and the COVID-19 pandemic only heightened the need for interventions that foster meaningful interaction. While solitary meditation has been linked to greater compassion and prosocial behavior, dyadic formats may more directly engage the social systems that promote trust, empathy, and cooperation.

The researchers focused on a specific dyadic practice called the “Just-Like-Me” meditation. In this practice, participants silently look into each other’s eyes while contemplating sentences designed to evoke a sense of shared humanity. These prompts included thoughts like “Just like me, this person has felt sadness, loneliness, and pain,” or “Just like me, this person longs for peace, love, and self-expression.”

“Often, people – especially in the business world – view meditation methods like this as somewhat ‘woo-woo’ or unconventional. That is why I wanted to provide solid scientific evidence that they actually work. I hoped this would give people a reason to try them and take these methods seriously.”

“I think it is really needed,” Ludwig continued. “For example, in the United States right now, Democrats hardly speak with Republicans anymore, and vice versa. I have the impression that both sides dehumanize the other side, sometimes almost saying that the other side is not worthy of compassion or understanding at all. People hate on groups of other people based on their religion, immigration status, gender, or other factors.”

“What if we all stopped for a moment and noticed: ‘Just like me’ all these people are humans, going through this world struggling to find their way. They all have feelings, hopes, needs, dreams, wishes; they all have felt lonely, they are often very much doing their best given the circumstances they have been experiencing. I might be naïve, but I believe in the good deep down in (almost) all people, even if their actions can be problematic. Let’s connect, not hate. Talk to each other, instead of assuming. Let’s figure this out together.”

The researchers compared Just-Like-Me meditation to two control conditions: one in which participants simply gazed at each other without any reflective prompts, and, in a second study, a third condition in which participants sat next to one another and practiced solitary breath-focused meditation with their eyes closed.

Across both studies, the Just-Like-Me meditation and the gazing condition produced consistent and meaningful effects. In both virtual and in-person settings, participants reported feeling closer to their partners after just two minutes. These increases in closeness were typically about one standard deviation, a large effect for such a brief exercise.

Across both studies, participants consistently rated their partners as more attractive following both meditations. Perceptions of warmth also increased, though this effect was limited to the gazing condition in the virtual setting; in person, both meditations led to warmer impressions. In the in-person study, the Just-Like-Me condition also led to higher ratings of the partner’s competence and potential as a friend. When the two meditations were directly compared in this setting, Just-Like-Me outperformed Gazing on measures of closeness and friendship potential.

The findings suggest that a brief moment of mindful, compassionate attention directed toward another person can significantly enhance interpersonal connection, and that synchrony—whether in facial expressions or heart rhythms—may help explain these effects. The results align with a growing body of research showing that emotional and physiological alignment between people is associated with increased trust, empathy, and social cohesion.

What might this actually look like in everyday life? The researchers suggest that anyone—from partners to coworkers—could benefit from practicing the Just-Like-Me meditation. One of the most compelling aspects of the practice was its accessibility.

“The Just-Like-Me meditation is a simple method that can help people (even and especially strangers) connect deeply with each other quickly,” Ludwig told PsyPost. “Our data shows that clearly in terms of self-report and even in terms of smiling synchrony and heart rate synchrony. People could try it with their partner, friends, or work colleagues. It could be used in retreat settings, in educational settings, in organizations, or even in the workplace. Simply have two people look at each other silently and contemplate the sentences that we provided in the study. One could adapt the prompts for different audiences or come up with new ones.”

“Finally, I would love to explore the use of this method to foster connection across political divides in the United States,” Ludwig said. “It makes me sad to see how polarized our society has become, and I believe this division is hindering our ability to address the real challenges we face. I understand that many people feel deep anger and resistance to engaging with those on the “other side,” and those emotions are valid. Still, I think it’s worth trying – even a little – to open up space for genuine dialogue. We can disagree on issues and still connect on a human level.”

“I hope that people give this meditation method a real try! It could be alone, with one’s partner, with friends or in organizations or educational settings! Even if it seems awkward at first, pushing through resistance may pay off in beautiful ways. It’s ok to laugh and giggle when starting out. Just keep at it and observe the effects.”