Tonglen Meditation

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This is a guided Tonglen meditation. In this practice, we cultivate compassion for ourselves and others by breathing in suffering and breathing out peace.

Settle into a comfortable seated position. Close your eyes gently, if that feels comfortable.

When you're ready, begin. You will hear instructions for breathing in suffering and breathing out well-being. Notice any thoughts or emotions that arise, and gently return your focus to your breath and the guided meditation.