Tonglen Daily Practice For Transforming Emotions

Tonglen is a Buddhist practice of emotional transformation. It encourages you to welcome and even encourage of embrace dark and heavy emotions. Instead of allowing them to weigh upon you, you focus on transforming them and releasing them into light. This practice is fundamental in allowing yourself to hold compassion for the full range of emotions of yourself and others.

Photo by Chris Robert on Unsplash

Transcript

Tonglen is an incredible quick practice for when we're feeling overwhelmed by emotion from ourselves and others.

It's a way of practicing giving and receiving and transforming things that seem negative into the seemingly positive to let go and release.

So in this SOS meditation that I hope you use on a regular basis,

Either through the recording or yourself,

Follow these simple instructions.

Settle into your seat wherever you are and start to imagine that when you take a breath in,

You're breathing in all of the dark,

Heavy,

Uncomfortable,

Negative emotions.

Holding them inside of you and transforming them with compassion,

Kindness,

Gentleness,

And generosity so that as you breathe out,

It's like a golden light of heaviness disappearing,

Of allowance and enjoyment.

With that breath in,

Everything that we and others are holding on to is transformed inside of you with your compassion,

Love,

And generosity brought to bear and released as lightness,

Golden light,

And repeat.

Deep inhale,

Drawing in and welcoming all the darkness,

Weight,

And difficulties,

Providing it all the gentleness,

Kindness that we can provide,

Transforming it and then releasing it back outwards.

Drawing in,

Transforming,

And then with a great release,

A couple more times on your own.

In,

Transform,

And release.

Drawing in,

Welcoming,

Transforming,

And release.

Now in this SOS,

Just take a single moment to sit and feel the difference where we have taken in what we have received,

Where we have taken in what we have resisted,

And what we have let go of what we have grasped,

To allow ourselves to simply sit and allow everything to come and everything to go.

Thank you for joining me today.

I hope to see you tomorrow.

Follow and enjoy.

Reviews

Great meditation as usual David. Thank you 😊 ☺️ 🙏

Short and sweet and effective practice. Thank you for introducing it here on IT. Really love the way you present your ideas and insights. Much appreciated ❤️🙏🕊️