This meditation technique is designed to help you find ease when difficulty or uncomfortable emotions and sensations arise during your meditation practice.
It was adapted from the Buddhist Tonglen practice,
Which classically the Tonglen practice is to inhale the pain of the world and then exhale unconditional love and send that out into the world.
It's designed to help build compassion.
And so for this technique,
What you're going to be doing is using that general principle to build compassion,
Only you're going to bring that compassion inward so that you can find a sense of ease within yourself.
Begin by finding a comfortable meditation pose for you.
And begin by paying attention to your breath.
Notice how your breath moves you gently from the external environment to your internal world.
Notice the quality of the breath as it moves through you.
Notice within what feels open,
What feels soft.
Notice where there's tension.
Notice where the breath has difficulty entering.
Finally draw your awareness to one of the more challenging spaces that feel hard or tight,
Uncomfortable.
Maybe there's fear or sadness here.
With the breath,
You're going to alternate focus.
On the inhale,
You'll bring towards you and notice that uncomfortable sensation.
And on the exhale,
You will say,
I honor and accept you unconditionally.
Inhale the discomfort.
Exhale,
I honor and accept you unconditionally.
Inhale discomfort.
Exhale acceptance.
Continue with this pattern until you find a sense of ease.
And breathe as you relax.
You You You You You You You You You You You Now that you have the sense of ease Notice how your body feels Notice the quality of the breath as it moves through you Notice the changes Thank yourself for allowing these changes to occur If you find this meditation helpful You can expand on this idea With the breathing into balance part 2 meditation exercise Thank you Namaste You
