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Tonglen

by DiscoLlama Meditations › Loving-Kindness

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10 minutes 5 Steps

  1. Settle

    60 seconds

    Rest your mind for a moment in stillness.

  2. Texture

    2 minutes

    Breathe in heavy, dark and hot. Breathe out light, bright and cool. Feel it through your whole body.

  3. For yourself

    2 minutes

    Breathe in your own difficulty. Breathe out ease and space towards yourself.

  4. For someone you know

    3 minutes

    Picture someone who is struggling. Breathe in their pain and breathe out relief, warmth and kindness to them.

  5. For everyone

    2 minutes

    Widen it to everyone who feels the same way right now.