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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.

Meditation

4.4

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.

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Cory Muscara

Meditation

4.4

Duration

Cory Muscara

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