I'm Nikita Antonov.
I've been exploring Buddhism for about eight years.
And the 10-minute meditation that I'll guide you today will get us through the very classical Tonglen meditation.
It's a meditation of giving and receiving.
And it's actually the first meditation that every single monk in Buddhism learns in the monastery,
And they keep this practice their entire life.
So I was practicing it for about a year at least,
Mostly on a daily basis.
And this is a meditation that you can actually do both in a meditation state,
Like we will do today.
And you can practice it during the day,
Like at any situation where you see that someone is having any kind of suffering or even a baby crying or anything like that.
Today,
We will explore a new object for that.
And it's our Earth.
It's the current situation that we have and we all face in this Earth.
It's a pandemic that we know everyone touched.
I think it will be really nice to connect to it and have a feeling of responsibility.
I want to say a couple more words on that,
Because everyone feels very different on kind of this responsibility.
And I just want to tell you once again that we cannot actually change the world in an instant right now.
But what we do in this meditation,
We are taking this responsibility for us,
So we could plant seeds and shift our perception of the world.
Just sit straight and be ready and start to transcend to our inner world.
Close your eyes.
And just really focus on your out-breaths.
To release any excess of prana in our bodies,
Take a couple longer breaths out.
And if you have any sound in the room,
Just drop it from your mind.
And try to focus now on your heart.
Try to really hear the sound of your heart beating inside of you.
Just relax on it.
And imagine yourself being inside of your heart in a very beautiful,
Spacious golden room,
Which is filled with beautiful golden light.
And you are actually sitting there meditating.
And this golden light starts to fill up your whole body.
You are feeling the warmth.
And you are connecting with a very tiny place inside of your heart.
It's actually an indestructible space inside of you.
It contains every single karmic seed that you have planted your entire life.
And inside of this place,
You can find every seed of love,
Every seed of compassion you have given to anybody.
And you can imagine those seeds transforming into a very beautiful,
Beautiful,
Beautiful,
Beautiful red rose.
And there are also seeds of understanding that the world is coming from you,
Your wisdom.
And they are transformed into a diamond placed on this rose.
And also you have another seed there,
Which looks like your entire planet,
Actually.
And you can imagine this planet like hanging in the space or like a map or a globus.
And on this planet,
You can see some black clouds around the whole world.
In some places,
They are more dark and somewhere it's more lighter.
But you understand that this is suffering of all people on this planet.
And you start to just concentrate all of these clouds in one place outside of this planet.
You're breathing in and when you're breathing in,
It kind of constructs in one small dark cloud.
You do several breaths like that.
Just imagine this cloud.
It concentrates out of Earth,
So it's hanging around in the space.
And when you're sure that there is no more dark on the whole Earth,
Focus once again on the rose and the diamond inside of your heart.
And now I invite you to be really brave and take a responsibility for saving the entire planet.
Fearing this love and compassion that you could feel.
Like this is the best deed that you can do in your entire life.
You can save the whole planet right now.
And when I count to three,
We will take one more deep breath in.
And we will imagine how this cloud is going inside of us and touches the diamond.
When it touches the diamond,
It will explode,
The whole cloud explodes.
And you will see a light.
One,
Two,
Three.
You imagine this cloud just exploded right inside of you and your field with this beautiful light.
It's so shiny that it goes behind you and goes in the always around.
It fulfills the whole Earth.
It goes through the entire planet and touches the heart of every single creature,
Every single person there.
You breath out the bliss.
And the whole planet is in this beautiful golden light right now.
And everyone feels gratitude.
They don't even know why.
Take a more couple breaths out,
Feeling this light connecting to everyone.
You're also feeling gratitude for taking this responsibility and helping everyone.
And planting a beautiful seed right now by this meditation to actually shift your perceptions and actually help every living being like that.
I invite you to just take one more breath in.
And with this breath in,
Just keep this wisdom inside of you that the world is coming from you and you can actually help every living being.
Thank you for being present with me.
And when you're ready,
Just stretch a little bit.
And open your eyes.
Connect with the world we are creating right now all together.
Thank you very much for taking this step closer to being free from suffering.
