Tonglen - Giving And Receiving

We start this meditation by grounding and opening to space. We then slowly and gently connect with our own suffering; with an inhale, we become aware of it in our heart space, and with an exhale, we allow it to dissolve. It is important to note that this is a slow, gradual, gentle transformation so it is best to start with a small amount of suffering in order not to get overwhelmed. We then bring to mind a person or animal which is suffering, others (friends, family, colleagues, neighbours, sangha) and finally all living beings everywhere.