Tonglen.
Set your posture for meditation.
Make sure that you're well supported.
The spine is lovely and elegant.
Tilt your pelvis forward a little bit so you've got length in the lower back.
And shoulders down and back.
If you need to,
If you've been holding energy in your back and in your shoulders,
Then have a little wiggle so you loosen up your spine and then come back to centre.
Bring length to the back of the neck by playing with the tilt of your jaw and the tilt of your chin until you can feel the space of the upper vertebrae and the base of the skull lengthen.
And draw up the crown tall.
Close your eyes and set your intention for your practice.
You are entering the most powerful tantric practice on the planet.
Come into your breath and simply notice the movement of your breath.
Breathing through the nose,
The nose of the brain,
The nose of the brain,
The nose of the brain,
The nose of the brain,
And the nose of the brain.
Notice the movement of your breath.
Breathing through the nose,
Bring your awareness to the inside tip of your nose and feel the air swirling there before it tracks up the nasal passages.
And as you breathe out,
Still maintaining your point of awareness at the inside tip of your nose,
Feel the air swirl again as it returns into the air around you.
You can turn the eyes down behind closed eyelids,
As if viewing the inside tip of the nose from within,
Nothing strained.
Notice the effect that this has on your arrival behind closed eyes.
As you breathe,
Notice the interaction of the atmosphere with the inside tip of your nose.
Just stay focused for the next few breaths.
You'll notice your breath becoming longer and calmer.
Soften your belly and allow it to move outwards with the in-breath,
And inwards as you breathe out along your dive ramp.
Your whole body is breathing.
When you're ready now,
Placing the right hand over the heart and the left hand over the right,
Shifting your point of focus down to the beautiful,
Immense,
Swirling energy of your heart.
As you're breathing in now,
Have the feeling that you're breathing life force into the space that envelops the heart in your chest,
And as you breathe out simply drain the breath,
Allowing the energy to concentrate in the field around your heart.
Long,
Nourishing breaths flooding prana into your heart.
Your heart is aware of your attention as you build the energy within the heart center.
Have the feeling now that the prana is penetrating the heart,
Filling the four chambers.
The whole heart immersed and full of light.
You may be feeling warmth in the hands,
An expansion in the chest.
Just stay with this process for the next minute or two,
Your awareness and your heart.
You can bring your hands down now to settle into the lap,
Or you can keep the connection with the touch to the heart.
Some feel the activation in the chest,
Some of you may feel it in the back of the chest,
The spine between the shoulder blades.
And now with your intention,
Allow a psychic image to form in your mind of the fear that you're transmuting with this practice.
It may be a field of dense smoke or stormy clouds.
However it presents,
Allow it to take full form.
Sense its presence,
Its energy.
And from your sovereign center,
Your divine heart with long rhythmic breaths.
Breathe in the astral fear that you can perceive in your inner psychic field,
Down into the light vibration of your activated heart.
Feel the power and light of your heart dissolving it into nothingness.
And with long complete exhalations,
The air leaves your body cleansed.
You can breathe the astral form of the fear into your heart and hold it there on the held breath.
And then when you feel it is cleansed,
Exhale clean,
Fresh energy.
Continue in this way for the next few minutes,
Breathing in the dense vibration however it presents in your psychic vision.
Breathing out clear,
Crystalline,
Light energy.
Breathing in the dense,
Crystalline,
Light energy.
Breathing out clear,
Crystalline,
Light energy.
Breathing out clear,
Crystalline,
Light energy.
Breathing out clear,
Crystalline,
Light energy.
Breathing out clear,
Crystalline,
Light energy.
Breathing out clear,
Crystalline,
Light energy.
Take four more breaths of this transmuting action.
Make this next exhalation your last tonglen breath.
Bring your awareness now back into your body and take a moment to notice how the practice has made you feel.
Become aware of your surrounding space,
The time,
The day.
You can bring some movement to your body now.
Rubbing your hands together generates some warmth in the palms of your hands and hold warm hands over closed eyes.
When you're ready you can open the eyes and bring the hands down.
And your practice of tonglen is now complete.
