Tonglen For Troubled Times

Hello,

Insight Timer community.

I'm Michelle Kamboleis,

Meditation teacher,

Therapist,

And author.

Thank you for joining me for this practice of Tonglen meditation for troubled times.

Tonglen is a meditation for taking away suffering and providing relief.

Begin by closing your eyes.

Breathe through your nose and bring your attention to the sensation of your breath,

Your natural breath.

And with loving awareness,

Bring to mind all those who may be ill or feeling afraid or lost loved ones to coronavirus.

Bring them to your heart and mind and inhale with the desire to take away their suffering.

And exhale great relief.

Inhale with the desire to take away their fear,

Their pain,

Their grief.

And exhale calm loving relief.

Inhale with the desire to take away all suffering.

And exhale relief.

May we all use this as our practice for ourselves and all others.

May our love reach all those in need and may we heal together.

We are all so intricately connected in a shared consciousness.

Your healing thoughts and loving awareness does make a difference.

It touches us all.

And we are all in this together.

Inhale with the desire to take away all suffering and breathe out relief.

Love and healing to all.

Namaste.