Hi there friends,
Let's begin by allowing ourselves to arrive in this moment.
Finding a comfortable position,
Ideally seated upright,
But you're welcome to lie down too if you'd prefer.
And if it's comfortable you can close your eyes or just soften your gaze towards the floor.
Letting your spine be long and your shoulders soft.
Letting the hands rest naturally.
And taking a moment to settle into this moment,
This breath,
And this body.
Allowing the breath to find its own rhythm.
Guiding you toward the stillness that is already here.
Let's begin.
Tönlein is a Tibetan word that means giving and receiving.
It's a meditation practice that trains us in not turning away from unpleasant or painful circumstances or sensations.
We practice in breathing in the heaviness of the world and breathing out a sense of relief.
Helping us to dissolve the walls that may have accumulated around our hearts.
This practice transforms our personal struggle into a bridge of connection to others,
Reminding us that we are never truly alone in our experience.
At its most essential,
Tönlein is this.
We breathe in the pain of others,
Not to be overwhelmed by it,
But to hold it with care and to transform it within the vast field of our own heart.
This may feel counterintuitive at first.
We're often taught to resist pain,
To run away from it.
But in Tönlein,
We turn towards suffering with the fierce compassion of our awakened and indestructible heart.
This heart that can never be harmed.
We allow ourselves to feel and to be present,
And in that presence we can transform darkness into light.
This practice is not only for others,
Of course.
It begins with ourselves and it ripples outward.
So once again,
Connecting to the natural inflow and the outflow of the breath.
No need to change anything here.
No need to add or subtract anything.
Just noticing the breath that is already happening.
This is your anchor.
Feeling the support of the earth beneath you.
The steadiness that holds you without asking anything in return.
Allowing the breath to move in and out like a tide.
This breath that's been with you since the moment you were born.
And with each breath,
Allowing your body to settle a little more.
Letting go of any tension in the jaw,
The shoulders,
The belly.
Letting yourself rest.
Now bring to mind a moment of pain or struggle that you've recently experienced.
Maybe you're experiencing right now.
Some sadness,
Fear,
Loneliness,
Confusion,
Anger.
A tightness in the heart.
Just allow it to be felt.
And with your next inhale,
Breathe it in as if drawing in that pain as a dark,
Heavy cloud.
Not to be harmed by it,
But to meet it with open arms.
And with your exhale,
Breathe out spaciousness,
Relief.
A cool breeze of light and compassion.
Inhale the suffering.
Exhale the cure.
Darkness in,
And lightness out.
Taking a few breaths here,
Just like that.
Darkness in,
Lightness out.
Now bring to mind someone you care about.
Someone that is going through a hard time,
Is facing some manner of difficulty.
See their face.
Feel their presence.
And imagine their struggle,
Their grief,
Their fear,
Their pain.
And with your next inhale,
Breathe in that suffering as if it were dark smoke.
Let it dissolve in the temple of your heart.
And with your exhale,
Breathe out light,
Sending them peace,
Ease,
And love.
Breathing in their pain,
And breathing out healing.
Taking some breaths here,
Just like that,
For this person you care about.
Now think of all those in the world who are in pain right now.
All who are grieving.
All who are afraid.
All who feel alone.
Breathing in this collective sorrow,
Letting it be held in the sanctuary of your heart.
This boundless space,
The love there indestructible.
And with each exhale,
Sending out light,
A wave of compassion washing over the world.
Breathing in suffering,
And breathing out peace.
Again,
And again.
Suffering in,
Peace out.
Taking some breaths here for the world.
Now gently releasing any images you may have in your mind.
Coming home to your own breath.
And letting yourself receive the fruits of this practice.
Perhaps a little more openness,
A little more tenderness.
Trusting that what you've offered here has touched the interconnected,
Inseparable web of all life.
And knowing that it's okay if this was challenging for you in some way.
It's okay to feel a little tender.
That's why we call it a practice.
That's why we're here.
You've done a great job.
When you're ready,
Taking one final breath in,
And letting that breath go.
And if your eyes have been closed,
You can slowly begin to open them.
Thank you so much for your presence here and your practice,
My friends.
Every action has some ripple effect throughout the world.
And what we've done here today is in some measure good for ourselves,
Good for others,
And good for the world.
Thank you,
And I'll see you next time.
