Welcome to the practice of self tonglen.
Find a comfortable seat and allow the eyes to close or to close partially so that you're not looking around but the eyes are just fixed on one spot,
Relaxed with the lids half closed.
And with a tall spine,
Relax.
Let go of any tension in the body.
Let go of any tension in the mind.
Bring your attention to your breath.
Following the flow of the in-breath to the slight pause.
And the flow of the out-breath to the slight pause after exhalation.
And whenever the mind wanders,
Bring it back.
Observing the breath and the pauses after inhalation and exhalation.
Bring it to bring your attention to the heart,
The center of the chest.
Stepping into that place in you that is deeply connected to everything else.
The spiritual heart or the witness consciousness.
The depth of love that is your true essence.
The depth of love that is your true essence.
And now begin to become present to a pain or suffering that you are carrying around.
Being very specific and clear.
On the inhale we begin to breathe that pain or that suffering into the heart.
Into the depth of our being.
From which we are whole.
Love.
And as you exhale back out from this place of wholeness,
Feel that deep essence,
Glowing radiance moving back into the place of suffering.
We inhale pain and exhale healing.
Inhale suffering and exhale light.
This transformation of the pain into love happens automatically.
Once this pain of separation,
This limited expression hits the depth of our being,
It's automatically transformed into that diamond,
Into that radiant essence.
Inhale pain into the heart.
Inhale freedom.
Let go of any sense of being the doer,
Accomplishing anything with this practice.
From the absolute depth of your being,
The place of connection and surrender.
Inhale pain.
Exhale love.
A few more moments.
Inhale suffering.
Exhale freedom.
Exhale love.
Think about our Gently let go of the practice.
Let your attention rest on the heart.
We remain in the space,
The stillness that follows this practice.
From the heart,
We ask the question,
Who am I?
Let go of any identity response,
Simply resting in the space of pure being.
Let go of any identity response,
Simply resting in the space of pure being.
We conclude with a thought of gratitude.
Ending the practice here,
Or continuing with the practice of T'anglen for others.
