Easing Physical Pain Meditation - Tonglen

Tonglen is a type of meditation that orginates in Tibetan tradition. It incorporates an exchange, usually between taking and giving, in sync with the breath. This practice uses the breath to exchange the pain in the physical body for ease and comfort around the physical body. It provides an imagery-based meditation for easing physical pain.

Transcript

Finding a comfortable position,

Seated or lying down.

Focusing in on our breath.

Feeling our stomach and chest rise with our inhale and fall with our exhale.

Noticing how the entire body expands as we breathe in and deflates as we breathe out.

If we get distracted,

Bringing our attention back to our breath.

And then identifying a part of our body that is sore in pain or for any reason needs a bit of relief.

Imagining that pain,

Soreness or discomfort as a dark gray cloud located inside that part of the body.

As we focus on our discomfort,

The cloud grows darker and gloomier inside this part of the body.

Breath by breath,

We start to see bits and pieces of the cloud come into the lungs on our inhale.

Our lungs purify these small bits and pieces one by one.

On each exhale,

The purified piece of the cloud turns into gentle white fluff.

On our exhale,

Our breath carries this white fluff to the part of our body in need of healing.

Providing soft white protection for our healing body.

With each inhale,

We see the dark gray cloud inside the healing body part getting smaller and a lighter shade of gray.

With each exhale,

We see the white fluffy cloud around the outside of the body part growing bigger and more comforting to our body.

We repeat this process,

Watching the dark gray cloud inside grow smaller.

And watching the white fluff around the outside of the healing body part grow bigger and bigger.

Until there is no more gray cloud,

Only white fluff comforting and protecting the body.

Slowly bringing our awareness back to our healed body part.

Noticing how much better we feel.

Reviews

I like this one it was very helpful & I got some relief as well. Thank you 💜

Very helpful

Wonderful! Love the visualization

I've got an auto immune disease which riddles my body with arthritis, this works aswell as medication. Can't thank you enough. 🧘‍♀️

Thank you! That was actually helpful.

Wow.. I was in agony with sciatica and this had helped tremendously. With so much gratitude 🙏

Thank you- I needed that relief and it has worked wonders. Thank you!