{"id":"be620a8a-15ba-44fb-8068-75fb3471f5c7","title":"Tonglen","icon":"❤️","parent_id":null,"author":{"name":"DiscoLlama","initials":"D"},"category":{"id":"aa691eba-24da-4c73-b9c0-4ee2380810fb","name":"Loving-Kindness","path":["Meditations","Loving-Kindness"]},"description":{"markdown":"A Tibetan compassion practice: breathing in others' pain and breathing out relief. About 10 minutes. You're not actually taking on anyone's suffering. You're training your heart to stay open to it instead of turning away.","html":"

A Tibetan compassion practice: breathing in others' pain and breathing out relief. About 10 minutes.

You're not actually taking on anyone's suffering. You're training your heart to stay open to it instead of turning away.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":600,"total_duration_in_seconds":600,"steps_count":5,"updated_at":"2026-07-07T18:31:38.631Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"7acfed09-984a-481b-964e-fab6bab9d7e4","number":1,"title":"Settle","description":{"markdown":"Rest your mind for a moment in stillness.","html":"

Rest your mind for a moment in stillness.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"f318f695-b608-4d49-86a2-1e11e1e50ed5","number":2,"title":"Texture","description":{"markdown":"Breathe in heavy, dark and hot. Breathe out light, bright and cool. Feel it through your whole body.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"8a605215-8fc6-4bf0-a368-13087c8f2209","number":3,"title":"For yourself","description":{"markdown":"Breathe in your own difficulty. Breathe out ease and space towards yourself.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"0aaee6da-da58-4db1-9e8f-be7f134664e5","number":4,"title":"For someone you know","description":{"markdown":"Picture someone who is struggling. Breathe in their pain and breathe out relief, warmth and kindness to them.","html":"

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

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"b6c0739f-071d-436a-af87-c8870e2b7b67","number":5,"title":"For everyone","description":{"markdown":"Widen it to everyone who feels the same way right now.","html":"

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

"},"duration_in_seconds":120,"video_start_in_seconds":null}]}

Routine complete