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Tonglen Meditation

Cory Muscara






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Tonglen Meditation

In this meditation, we will practice awakening our compassion for ourselves and for others, transforming suffering into peace and nourishment.

Let's start by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to soften.

The teeth don't need to be clenched.

Inviting the shoulders to be at ease.

As well as the hands and the belly.

As your body starts to settle

in, your breath can come

back to its natural rhythm.

Nowhere else you need to be,

nothing else you need to do.

In this meditation, we're going to

practice tonglen, which will help

us develop our compassion and our

ability to be present for our own

suffering and the suffering of others.

If at any point, this practice

becomes too uncomfortable, it's okay

to open your eyes, reground yourself

and come back when you feel ready.

We're going to start this practice

with some basic breathing.

But with each inhale feel as though

you're breathing in whatever you're

feeling and accepting it with kindness

and then feel like you're exhaling a

sense of well-being and spaciousness.

Try this out.

Just taking in whatever you're

feeling right now, accepting it with

compassion, kindness, and then exhaling

a sense of well-being, calm and ease.

Letting this connect you to your heart.

And bringing you to a state of calm.

I now invite you to bring to mind

a being in your life who is going

through something difficult and.

As an act of compassion, you were

going to feel and visualize yourself

breathing in their suffering.

You can imagine it as this heavy, hot,

polluted air that you're taking in.

You're moving closer to it.

But when it comes into your body,

it softens the armor around your

heart, expanding you into love.

And on the exhale you offer out

spaciousness, ease, kindness, and love.

Imagining it as this cool,

light air flowing to this beam.

Practice taking some breaths like this.

Breathing in suffering, letting

it open your heart and breathing

out whatever this being needs.

Taking one more deep breath like this.

Taking a moment to

reconnect with yourself.

And when you're ready, you can start

to reorient yourself back into this

space and invite your eyes to open.

You're welcome to stay here however long

you'd like, and even continue meditating.

Thank you for your practice

and I'll talk to you soon.

Take care.

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