Meditation on Tonglen or giving and receiving.
So firstly,
Once again connecting with the ground,
Feeling the stillness there.
Feeling the steadiness,
The stability of the ground.
The earth that holds us all,
Witnesses all of life.
And here as you breathe out,
Just noticing if the body naturally wants to soften into the ground,
Letting that happen.
And as you breathe in also noticing how the body naturally expands into the space all around you.
Becoming aware of the upper body rising or opening to space.
Feeling that space stretching infinitely in all directions all around us.
And allowing however we are to be invited into this space of awareness.
Whatever's here.
If you're in touch with anything in particular in the heart center or the belly or anywhere else in the body,
Feeling free to put a hand there if that feels good just to bring some connection and contact with yourself.
We'll just be with whatever sensations,
Thoughts and emotions are arising and passing within this boundless open awareness.
If you'd like and you find it useful the image of the bright blue sky can be helpful here to give us a sense of the limitless space of awareness.
And if you do have a connection with an ancestor or a superhero or Buddha or Bodhisattva,
Feel free to bring them to mind as well.
They can support us in the practice,
Bringing their energy,
Their qualities in.
Or maybe it's a pet or a tree.
Throughout the practice we will always have the resources of ground and space to come back to at any time,
Particularly if you feel overwhelmed at all.
As well as any beings that might be with you now supporting you in the practice.
So in your own time and in your own way just beginning to connect with your own suffering.
It could be there's something here now.
That's painful.
Or maybe it's just a general sense of the ways in which you suffer or have suffered.
And then using the breath or you could use the imagination here if you'd prefer to imagine.
Really turning towards and taking in that suffering like it's coming into the pores of all the skin.
So any way that feels good to you,
Taking it in.
Witnessing yourself as a being that suffers and then on the out breath or imagining letting out.
Release and ease.
Freedom from suffering.
Just getting used to that undulation here turning towards and taking in the reality of our own suffering.
Breathing out,
Releasing,
Giving to ourselves ease,
Freedom.
Release.
Staying connected with this willingness to witness ourselves in the human condition and to trust in the space of awareness to hold and transform that suffering.
And just noticing how it is.
Lost or confused,
Just coming back once again to ground,
To space,
To the breath if that's comfortable.
Beginning again when you feel able and ready.
Turning towards and acknowledging whatever is painful to us.
Bearing witness and giving to ourselves on the out breath.
Release,
Ease,
Softening,
Freedom.
You can even imagine all the good things that make you happy.
Giving those things to yourself.
How is it when we do that?
So just like we suffer,
So do other beings who we share this planet with,
Who we're deeply connected to.
Turning towards and acknowledging each other in our humanity and our suffering.
Taking that in.
Into our hearts into the space of awareness and love,
And then on the out breath,
Giving back,
Giving out.
Search for ease and release.
Trusting in the power of awareness and love to transform suffering.
Using your imagination and in your own way,
Just beginning now to include others.
Perhaps you have friends,
Family,
Colleagues,
Neighbors that you know are suffering just now.
Bringing them to mind and bearing witness.
Turning towards taking in their suffering and giving back,
Ease,
Release,
All the good things.
Maybe we want that for them as much as we want it for ourselves.
Noticing again just how that is for us as we do this.
What's the effect?
And then again,
In your own time and way.
Going even further.
Really taking in the truth of the suffering of all people,
All beings.
Just now,
Even as we're sitting here,
Intense suffering unfolding all around us.
Taking it into the space of awareness in our own hearts and breathing out,
Release,
Allowing that suffering to transform into ease,
Freedom,
Liberation.
Letting our collective pursuit of wisdom and compassion support the transformation of suffering in this world into love.
Just love.
So for the last few moments here,
Feel free to just let go of any effort you're making.
Take a few deeper breaths.
Let yourself rest back a bit in the posture.
Just sitting for a few moments.
And transition out of the practice in whatever way that supports you.
