Tonglen Practice For Coronavirus / COVID-19 Anxiety

This is a tonglen healing practice for times of emotional upheaval, distress, overwhelm, confusion caused by natural disasters, unexpected situations, and emergencies that can uproot and create anxiety. This practice helps us to deal with our emotions honestly and with loving embrace, so that we can connect with ourselves and others empathatically, as we send positive intentions forward.

Transcript

Thank you for choosing to make time for yourself today.

Find a comfortable seated position.

Sit with ease.

Close your eyes.

Let's begin.

Today we're going to do a practice called Tonglin meditation.

Which is one you can use in times of disasters,

In times of upheaval.

Or in times when you feel overwhelmed with things that are happening around you.

We use this meditation as a way to reconnect with ourselves through empathy and understanding with what is really going on for us.

We use this meditation to connect with each other,

With the people around us.

In feeling the same things.

And we use this meditation to heal by sending intentions for ourselves and for the world.

As you take a deep breath in,

We think about all the things that we're feeling currently.

All the anxiety,

Anger,

Confusion,

Upheaval.

And think about all these emotions that are being felt by other people too.

We're not alone in feeling all of this right now.

We connect to each other through our common humanity.

And through these emotions that sort of bring us together,

Empathetically.

And then as we breathe out,

We breathe out an intention for all that which we want for ourselves internally and for the external world.

So let's begin.

Take a deep breath in.

Breathing in all the anxiety.

Face it.

Let's face it.

Let's sit with it.

And as you breathe out,

Breathe out calm.

Take a deep breath in.

Breathing in all the confusion that you may be facing with this current situation.

And others are facing too.

You're not the only one that feels this way.

And breathe out clarity and understanding.

Let's breathe in all the anger that is going on in the world right now.

And resistance to what is happening.

All the blame.

All the anger that stems from something that we don't understand yet.

And we breathe out love towards the anger.

Towards the situation.

And towards ourselves.

Now take the next few moments to breathe in all that you're going through right now.

Whatever it is.

Face and acknowledge all of what you're going through on the in-breath.

And then breathe out that which you want instead.

For yourself and for the world.

Let's take a few moments to do that quietly.

Breathing in and out.

Breathing out.

Breathing out.

Breathing out.

Breathing out.

Breathing out.

Breathing out.

As you do this practice,

Think about all the people in the world that are feeling exactly the same things that you are.

We are all in this together.

We are all facing what it is to be human.

We are all trying and coping the best that we can.

Let's finish with a moment of gratitude for ourselves.

Thanking ourselves for coping with this situation in the best way we can.

And thanking one another for doing the same.

Thank you.

Thank you.

Thank you.

Reviews

So fabulous

Thank you for your beautiful meditations. This one has been so helpful today. I work as a therapist and the Covid situation touches all my clients, but it’s the first time that, because of our common humanity, I am facing exactly the same Covid situation. Thank you for your gentle steady presence which helps me to stabilise once more, and go renewed into this angry hurting world.

🙏🌼🌎✌🌈🌻 beautiful!

Beautiful. Thank you!

You have such a soothing voice, thank you for this offering x

Thank you so much. I needed that and am feeling better now. 🙏

A very calming and beautiful practice. It helped me tremendously. Namaste

What a beautiful and calming practice. I will be doing this again very soon.

What an awesome meditation! Very calming, very soothing! I will most definitely be using this one again...to start my day! Thank you!

Thank you for this calming practice in this anxious time.

Thank you! That was very helpful.

This was beautiful and just what I needed at this time. Appreciate the guidance to face my feelings and understand the same feelings are been shared the world over. There is peace in knowing that we are going through this together as a world community. Thank you, thank you, thank you.