See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

When Plan A Isn't an Option

Cory Muscara






Scan the following QR code with your camera app to open it on your phone

When Plan A Isn't an Option

In this meditation, we'll explore what to do when you can no longer have what you most want, and why it doesn't have to be the end of the road.

Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it's okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Invite the jaw to relax.

The shoulders can soften.

And allow the belly and

the hands to be at ease.

Your breath can be at its natural rhythm.

Body relaxing more

deeply with every exhale.

We're going to practice a meditation

called tonglen This involves what might

seem counter-intuitive, but moving closer

to suffering as a way to transform it.

So on the inhale, we breathe in

either the suffering that we're

experiencing or the pain and suffering

of another person or the planet.

As it comes into the

body, we transform it.

We burn it up, shift it.

And then exhale out something good

to us or to the person that needs it.

This is a great practice to do when

we're going through difficulty and

we can't change the circumstance.

So as you sit here,

bringing to mind something in your

life that you're going through, or

you know someone else's going through.

And they're struggling or you're

struggling, and there's just a feeling

of hopelessness, not knowing what to do.

As you take an inhale, feel as though

you're bringing that suffering into

you, bringing it into the lungs.

And then transforming it into something

good, compassion, kindness, ease, peace.

And exhaling it out.

Breathing in again.

And exhaling out.

Take a few moments to do this practice.

I'll give you some time in silence.

And if it feels too difficult

to take on, it's okay, you

could just focus on your breath.

So as we come to a close, you can bring

your attention back to your belly.

We'll take one more deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you

can open your eyes again.

Great job.

So we got to practice tonglen meditation,

practice of breathing in, moving toward

pain and suffering as a way to transform

it and offer something back out.

This can be powerful.

It's something that you can do in

times of distress, uncertainty, or just

feeling the pain of others or yourself.

Thank you for your practice.

And until we talk again, take care.

Similar to this

Make SpaceMeditation by Cory Muscara
Cory Muscara

Make Space

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.