Guided Tonglen Meditation

Tonglen Meditation practice reverses our usual state of pursuing our own benefit and not worrying much about the suffering of others. It is a practice that helps us strengthen our compassion as well as our connections and harmony with the world around us.

Transcript

Hello,

This is guided Tonglen meditation practice and sometimes it's called taking and sending practice.

Begin by taking three deep breaths.

Now breathe normally and bring your attention to the breath.

The breath is coming into and out of your body all the time but usually you don't notice it unless there's a problem.

Take a moment just bringing attention to your breathing and every time something distracts you,

Something comes up in your mind,

Just bring it back to your breathing.

Breathe in,

Breathe out,

Breathe in,

Breathe out.

Now close your eyes if they're open and imagine that with each inhalation you breathe in the pain of the world and with each exhalation you breathe out happiness to everyone.

Imagine that that breath of pain is dark,

Heavy,

Almost like tar,

Carrying the pain of others through your nostrils and into your heart.

As the pain comes into your heart,

Your heart grows heavier and you feel the pain fully.

Breathe out.

As the breath goes out,

Imagine that all your happiness,

Abilities,

And good qualities take the form of clear radiant light like moonlight.

The light carrying your happiness and good fortune comes out of your heart,

Goes out through the nostrils with the breath,

And radiates to all beings everywhere.

Breathe naturally.

Rest in breathing.

As you rest,

Imagine the dark smoke of the suffering of all beings coming into you,

Into your heart,

And when you breathe out let that radiant light pour out of your heart.

Breathing in suffering,

Breathing out light.

Breathing in suffering,

Breathing out light.

Breathing in suffering,

Breathing out clear light.

And we'll just sit like this for a few minutes.

And now we will close the meditation by taking three more big deep breaths.

Open your eyes and take a moment to just notice how you feel.

Thank you for meditating with me today and I hope this meditation has been helpful.