Welcome.
This is Danielle.
I'm really happy that you came today.
Today we are going to work through a Tonglen meditation that's inspired by Pema Chodron.
I like to start by just settling into this moment,
Into our bodies.
You can notice sensations of gravity keeping you connected to this earth.
You can notice the sensation of breathing,
Whether that is the cool air as you breathe in,
And the warm air as you breathe out,
Or the rise and fall of your chest.
Noticing that you can always return to the breath.
You can always return to that sensation of gravity.
I'm going to invite you to rest your mind in a state of openness or stillness.
We're going to be working through an exercise of giving and taking.
So start with texture.
As you breathe in,
Maybe notice warmth.
As you breathe out,
Notice the coolness or a sense of freshness.
Imagine breathing in through all the pores of your body and radiating out completely as you breathe out through all the pores of your body.
Now I'm going to ask you to contemplate,
To bring to mind a painful situation that is real to you.
You can imagine that this painful situation takes on the form of a hot,
Dark smoke or a constricted feeling.
That feeling might be sadness or anger.
Now what we're going to do with this dark smoke is we're going to imagine breathing in that painful,
Dark smoke.
Breathing it into our heart.
And watching that smoke turn into light within our heart.
Clearing out all of our self-cherishing.
It burns all of our self-cherishing and all that is left is light.
And as we breathe out,
We can send that light back to ourselves and notice that cool,
Fresh sense of joy,
Space.
Imagine breathing into that pain,
Breathing that darkness in,
Watching it transform in your heart into a light.
And as you breathe out,
Sending that peaceful light back.
Next you can connect to a wider circle of compassion.
Knowing that others also feel this kind of pain in this very moment alongside you.
You are not alone.
Imagine breathing in the darkness of their pain.
Watching that darkness burn into a bright light within your heart space.
And sending back out peaceful light.
This is the practice of taking and giving.
We breathe in that which we normally turn away from.
And we breathe out the compassionate wish to help,
To relieve.
This is an act of bravery.
Nice work.
You can do a short version of this at any time.
And you can make this last much longer.
As you're ready,
You want to turn to your body.
Turn to this moment.
Nice work.
See you next time.
