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.

Transcript

Hello,

My name is Priscilla and today I will be guiding you through a tonglen meditation.

Tonglen meditation is a powerful Tibetan Buddhist practice that involves taking in the suffering of oneself and others and then sending out compassion and relief.

To begin,

I invite you to find a comfortable position either sitting or lying down.

As you make yourself comfortable,

Take a few deep breaths,

Allowing your body and mind to relax.

Begin by focusing on your own breathing.

As you inhale,

Imagine that you are breathing in any pain,

Fear,

Or suffering that you or others may be experiencing.

Feel it enter your body as dark,

Heavy smoke.

As you exhale,

Imagine that you are sending out relief,

Love,

And compassion in the form of bright,

Warm light.

With each inhalation,

Continue to breathe in the suffering of yourself and others,

Allowing it to dissolve in the spaciousness of your heart.

As you exhale,

Send out feelings of peace,

Healing,

And well-being to yourself and all beings.

As you continue this practice,

You may visualize specific individuals or groups who are suffering.

Breathe in their pain while sending out comfort and healing.

You can also include global issues or natural disasters within this practice.

If you find it challenging to take in the suffering,

Remember that you are not taking it on as a burden,

But rather transforming it with your compassion and love.

Continue to breathe in any pain,

Any suffering,

And exhale,

Transforming that pain with your compassion and love.

Continue this practice for a few minutes or as long as you feel comfortable.

When you are ready to conclude,

Take a few deep breaths and return your awareness to the present moment.

Notice any changes in your own feelings of compassion and well-being.

Remember that Tonglen meditation can be a profound and transformative practice,

And it's important to approach it with gentleness and self-compassion.

As you move throughout your day,

At any time you're experiencing waves of suffering or pain,

Take a moment to pause,

To know that you are not alone,

And for all beings who are going through what you are going through,

Just sending them compassion and love,

Wishes for relief,

And then bring that compassion into yourself.

Breathing it in,

Breathing it out,

Thank you for your practice,

Namaste.