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.