Welcome to the Tonglen meditation.
Tonglen is a Tibetan term that means giving and receiving.
This is a powerful meditation that helps to open your heart and initiates healing at the deepest levels.
To begin,
Sit in a comfortable position with your back straight.
Close your eyes and place your hands gently on your knees.
Remember you are always in control throughout this meditation and you can stop at any time that you feel uncomfortable with this guided imagery exercise.
Start by taking a few deep breaths.
Breathe in and breathe out.
Relax your body starting with your head,
Shoulders,
Your arms,
Back,
Your legs and your feet.
All the time breathing in and breathing out.
This is your body's natural state of calm.
Again breathe in and breathe out.
Become aware of the love and kindness that is always available all around you.
One last time,
Breathe in and breathe out.
Begin by focusing on your breath.
Notice how when you inhale,
Cool air touches your nostrils and fills your lungs.
When you exhale along with a warm breath,
You also breathe out love.
Be present with this breathing and if any thoughts arise,
Gently acknowledge them and let them fall away.
Now as you inhale,
Visualize that you are breathing in a cloud of thick,
Dark,
Smokey,
Sticky air that contains all your fears,
Anxiousness and hatred.
This dark air reaches your heart that is a pure shining beacon of light.
As it enters your heart,
The smokey air is transformed into a blissful golden light.
Now as you exhale,
This golden light air finds its way out of your body and envelops you and your surroundings in a radiance of love,
Kindness and joy.
Continue to breathe in the dark air and transform it into a bright and light air vibrating with loving kindness.
Do this exercise for at least 7 rounds.
Feel free to include any person or even the world in your visualizations.
If there is a situation that you have been struggling with,
Include them.
Transform those sticky situations into a vibrant light that falls away.
As you breathe in the dark and breathe out the light,
Visualize that the people you are including in this meditation are being healed and rejuvenated.
After you have done the 7 rounds,
You can look around and see that there is only love,
Kindness and compassion in your world.
Give thanks to God for this wonderful gift.
Sit with this feeling for some time.
When you feel ready,
Rub your palms together,
Place them over your eyes and gently open them.
Om Namah Shivaya.
