Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this Tunglin meditation to receive and give love and kindness.
This practice is called Tunglin,
A Tibetan word that means giving and receiving.
The breath can aid your practice in many different ways,
Including acting as a vehicle toward peace and acceptance.
In this meditation,
You will work with the breath to help cultivate care and loving kindness toward yourself and those around you.
It is a practice both in mindfulness and compassion.
As you move through this meditation,
Notice any resistance that arises.
When the mind wanders,
Bring it back to your body breathing.
Let's begin.
Gently close your eyes and bring your attention to the present moment.
Notice where you are.
What can you feel in your body?
What can you hear?
Where are you?
There is no need to do anything other than observe your present time experience in this moment.
Bring your awareness to a location in your body where you can feel your breath.
For this practice,
The chest works really well.
Be with the body,
Breathing for a minute,
Feeling the inhalations and exhalations as they come and go.
Start with a giving and receiving with an intention of self-acceptance as you breathe in.
Visualize yourself breathing in acceptance.
As you exhale,
Let go of self-judgment and breathe like this for a few deep breaths.
Begin offering yourself some ease and peace with each inhale.
Let go of stress and anxiety with each exhale.
Let go of your breath.
Let go of your breath.
You may try the visualization of breathing in a light of ease while exhaling the darkness of stress.
Now,
Inhale and offer yourself forgiveness.
You do not need to go into any stories or rationalizations about this.
Just set the intention to forgive yourself.
As you exhale,
Let go of resentment.
Letting go of the forgiveness and resentment,
Picturing yourself surrounded by people you love.
Return to the first part of working with acceptance and judgment,
But this time,
Flip it around and when inhaling,
Take in the pain of others as they judge themselves.
When exhaling,
Offer acceptance to your loved ones.
Let go of your breath.
Let go of your breath.
Let go of your breath.
You may need to inhale the stress and anxiety in others and give ease and peace as you exhale.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Hold space for their stress,
But don't take it in on yourself.
By receiving,
You're just recognizing with compassion that others have difficult experiences with you.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Finally,
Inhale and tune in to the resentments these people have towards themselves.
Exhale and radiate forgiveness for these individuals.
Continue breathing and receiving the stress and anxiety of others and purifying this darkness with each breath as you inhale and exhaling ease and peace for others.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Let go of your breath.
Let go of your breath.
That's it.
Little by little,
You'll start to come back to allow your eyes to gently open,
Allowing your body to resume normal breathing.
Remember,
You can return to this practice at any point throughout your day.
Thank you for listening,
And I'll talk to you soon.
