Tonglen
A compassion-building meditation that transforms suffering into healing through intentional breathing.
Why it works
This Buddhist practice cultivates your embodied compassion by breathing in the suffering of others and breathing out peace and healing.
How to practice
Sit comfortably and bring to mind someone who is suffering (yourself if needed). Inhale and imagine breathing in their pain or discomfort as a dark, heavy smoke. As you exhale, visualize sending out light, warmth, and ease to replace the smoke. Continue for several breaths, focusing on cultivating compassion and a sense of spaciousness.
Good to know
This practice helps soften your resistance to pain and strengthens your ability to hold discomfort with equanimity.
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