So this meditation is called Tonglen.
That is a Tibetan term,
So it does come from the Buddhist tradition.
And Tonglen translates to sending and taking.
And the way that Tonglen is a little bit different is that when we look at suffering in the world,
Usually we want that suffering to go away.
We want to fix it,
We want to get rid of it,
We don't want to feel suffering,
We don't want others that we care about to feel suffering either.
But in this case,
With Tonglen,
That sending and taking,
We will work to accept the presence of suffering and we'll use it to open our hearts.
So what we'll do throughout this meditation is as we inhale,
We will actually inhale the suffering of others,
Drawing it deep into us and then using our bodies,
Using the goodness of ourselves,
We will transform that suffering into healing,
Into compassion,
Into something beautiful and release it during the exhale.
So let's get started in a nice comfy seat,
Whatever works best for you.
Maybe you'd like to sit on the floor,
Maybe you'd like to lay down if that feels better for you.
I'm going to start here in Charlie's chair,
A nice tall spine,
Soft shoulders,
Either closing the eyes or softening the gaze.
Just beginning to drop into this space,
Into this moment,
Allowing your day to fall away.
And just allowing yourself to breathe naturally here.
Not trying to control the breath and not trying to control the mind.
Aligning yourself to just be perfectly natural,
Perfectly present,
Perfectly imperfect.
Noticing that breath as it moves throughout the body.
Noticing any changes in your body as you begin to settle in.
Maybe finding a taller spine,
Finding a softness in the shoulders,
Feeling your seat sinking into the chair or into the earth.
And just breathing here.
Really beginning to bring into your mind someone who could use some healing tonight,
Someone who is experiencing suffering,
Is experiencing pain.
It can be an individual person or a collective group.
The pain can be physical,
Emotional.
Slowly beginning to bring an image into your mind.
Trying to see clearly exactly what that person or people are going through.
What does their pain look like?
What does their suffering feel like?
Aligning yourself to be present to their pain,
To sit with them to hold space.
And as you breathe,
Drawing a deep inhale in,
Drawing that darkness,
That pain,
That hurt into your body.
And on the exhale,
Releasing light,
Releasing healing,
Releasing compassion.
Inhaling pain,
Exhaling healing.
Inhaling suffering,
Exhaling compassion.
Exhaling darkness,
Exhaling light.
Continuing to breathe,
Using your body as a vessel to draw and hold that pain before using that goodness within you to change that suffering into something beautiful.
Slowly beginning to take that image in your mind of that single person or group of people.
And begin to expand that image knowing that there are probably several others who are experiencing something similar.
Allowing that group to expand.
And in your mind,
Beginning to draw in the collective suffering of those who are experiencing that same pain.
And using your exhale to release healing and light.
Inhaling anger,
Exhaling love.
Exhaling injustice,
Exhaling compassion.
Inhaling anger,
Exhaling healing.
Continuing to use your breath for that collective group.
Using your body as a vessel to change their pain into something beautiful.
And finally taking that collective group that you have been breathing for and expanding that group even larger.
Recognizing that all beings experience pain,
Experience hurt.
And using your body,
The goodness within you to exchange that collective pain,
That global pain into healing for all.
Inhaling in heartache,
Exhaling joy.
Inhaling struggle,
Exhaling relief.
Inhaling hurt.
Exhaling love.
And as we complete our practice,
Bringing that breath.
Full circle.
Drawing in love on your inhale.
And sending out love on your exhale.
Inhale love.
Exhale love.
Inhale love.
And exhale love.
Slowly beginning to release control of the breath.
Allowing yourself to breathe naturally.
As your mind releases any images that came up.
You slowly begin to bring yourself back to this space.
Allowing yourself to open the eyes,
To take any small movements that you need.
Thank you for joining me either live or watching this later for our practice of Tonglen.
I hope you have a beautiful evening.
Namaste.
