In this week’s practice, meditation teacher Kimberly Brown will provide gentle, loving, kind meditation to forgive difficulties and provide love.
Thongren, sometimes called loving meditation, is a Tibetan award and reception practice.
At Tonglen, you open yourself up to the whole experience, whether it’s painful or difficult. We acknowledge our suffering, including the suffering we share with others. Next, we reveal our peace, healing and love intentions to the world.
In today’s meditation, teacher Kimberly Brown guides us through gentle practice based on Tongren. This meditation is a space for simply experiencing our struggles, inhaling all tensions and tensions, as a way to open up love, as a sense of peace, and as a way to be at peace with ourselves and others.
Note that this practice involves a longer pause of complete silence for reflection and presence. Feel free to pause the recording if you need more time.
Meditation to suck love
Read and practice the guided meditation script below and pause after each paragraph. Or listen to audio practice.
Note: This practice includes a long pause of complete silence to give you time to deliberate. Feel free to pause the recording if you need more time.
If you’ve learned Tonglen before, you might have done it as a visualization. Often, we are taught that you can imagine you breathing smoke and darkness as you breathe in, struggle and suffer. And as you exhale, you can imagine you exhale, give light, or give clear, fresh air. In today’s meditation, I don’t use visualizations, but if it makes it more accessible to you, you are welcome to do it. First, just stay quiet and quiet. Find a place that won’t be disturbed for about 10 or 15 minutes. And I know you’re on the device because you’re listening to me, but I’m keeping that device away from you. Do not check your emails or listen to music now. Take this time to take this opportunity to be quiet and still pay attention to yourself with kindness. You can lie down, sit, walk or stand if necessary. Keep an eye on what’s going on with you right now. You may notice that light is coming from your eyes. The smell is touching your nose. The sound enters your ears, your taste, taste, and mouth. Pay attention to all the sensations in your body, your weight. The air in your skin. And notice your breath and allow yourself to pass on your breath. Remember, you don’t need to do anything. It accepts your breath and allows your body to breathe and accept. Similarly, you allow yourself to breathe and receive light through your eyelids and eyes, receive sounds and thoughts from your ears. There’s no need to think about something, make it easier to push, or make something. Instead, they are just allowing all these drying to come and go. For the next few minutes, there’s no need to fix anything and understand anything. All of these sensations are just allowing them to come to you and wake them up, change them, and break them up. They’re all going back and forth. If you get caught up in a big story or something, it’s fine. Use your breath gently to return as a tether and relax and reopen for a few minutes. After a time of silence, be aware of where your attention is. For example, note that light is in your eyes, thoughts that enter your mind, smells that enter your nose, breathe in and take a moment to recognize your intentions here. I chose to practice meditation today. You may have done many other things, but you are taking your time and your efforts and your compassion and your wisdom to practice your wisdom in this way. I appreciate your intentions. Anything this, whatever brings this, you know it’s a useful motive and valuable to yourself and others. So thank you yourself. Thank you for coming here today. Now, pay attention to your breath. You can place your hands on your heart and your belly and notice that you inhale your breath: your chest and your abdomen as you inhale, and relax, contraction as you exhale. Feel your presence. As you are sucked in, make your place of tension and stress feel gentle. Be aware of painful emotions and thoughts. Bring them closer to you and breathe. Let go of this tension as you exhale. relax. It’s easy to provide. It has a sense of space and a sense of openness. Continuing this way, depict your difficulties very gently, and take them close to you as if you are holding someone who knows you are suffering. And as you exhale, give yourself a sense of peace, a sense of peace, a sense of peace, that is fine. Continue this repetition of your struggle breathing, breathing a sense of peace, peace, kindness and patience for just a few minutes. Again, after pause, be aware of where your attention is. If you need to start again, it’s fine. Gently reconnect with yourself. Inhale your difficulties, sigh, exhale softness, and open for another minute. After this pause, consider for a moment that no matter what your struggle is, there are many other people struggling in a very similar way. If you are sick, there are others who are experiencing the disease. If you are suffering from financial stress, there are others who are experiencing it. If you are experiencing oppression, there are others who are experiencing oppression. If you are at odds with those you love, there are others who are at odds with those you love. So, I want you to start thinking about all the other beings who are struggling just like you. For example, my father passed away a few years ago. I think and think about every other people, perhaps even every animal, on Earth who has lost their father. So, breathe in very gently, this struggle, this difficulty you and others have. You can imagine them, or you can just have this collective difficulty and a sense of struggle and pain. Inhale gently, then breathe out because you are relaxation, openness, patience, yourself and all of these people are experiencing similar things. Continue this process as much as you like. If you need more time in silence, pause the recording. Continue receiving, giving, breathing into difficulties, breathing love. You can do this as many rounds as you like. When you’re ready, you can let go of the technique and take a quiet rest. I’m grateful for your practice today. Practice and thank you for your decency and your beautiful heart. If you have any questions, you can send an email or leave a comment. thank you.
