Hello,
Insight Timer community.
I'm Michelle Kimbolas,
Meditation teacher,
Therapist,
And author.
Thank you for joining me in this practice and your willingness to look inward and steady yourself,
Wishing the very same for all others.
Today,
We'll take refuge in Tonglen meditation,
A healing shelter for the heart.
When we feel the trauma of conflict and division,
We can re-teach ourselves to open compassionately to the unifying truth of our suffering and return to our vast capacity for healing.
With this Tonglen meditation,
We'll soothe the fear together,
Sending a current of relief both to ourselves and all beings.
Let's begin.
Turn inward by closing your eyes and rest for a moment in quiet stillness.
Begin to notice all that's arising from within.
Inner sensations,
Emotion,
Thoughts.
Just be aware without chasing or adding to whatever arises.
Let the rhythm of the breath call your attention back to the truth of this moment,
However difficult this moment may be.
Place your hand at the heart and let the heart begin to soften and open,
Dissolving now any armor you've been holding there.
Breathe in a spaciousness to the heart center.
It's time to bring forward now the hurt and the sorrow and the anger you've been holding.
It's time to let the light shine into the cold and dark caves of your fear.
And in this brave act of meeting the pain,
Let us breathe light and life into the darkness.
Let the breath lift us from the weight of our worries.
Inhale with the desire to be free from suffering and breathe out relief.
Inhale with the desire to be free from suffering and breathe out relief.
Take respite in this moment of loving awareness for all that you've been facing.
Inhale with the desire to be free from suffering and breathe out vast relief.
Release the pressure from your chest and feel the doors open to your heart.
Inhale with the desire to be free from suffering and breathe out relief.
And now in your stillness,
Let each breath free the burdens and guide you into a great sense of inner peace.
Feel the spaciousness within and begin to open to your inherent connection with every being on this planet.
It's time now to let the heart govern and guide us towards a more loving path.
Breathe in with the desire to take away suffering and breathe out relief.
Bring to mind now all those who too are pushed against the wind and the rain and the torrent of these times.
Hearts made heavy by the forces of anger and division and fear.
Picture clearly the eyes of those calling to be comforted,
Those who are lost in their panic or in their rage.
And let the breath trace a pathway from your loving heart to theirs.
Inhale with the desire to take away their suffering and breathe out relief.
Inhale with the desire to take away their suffering and breathe out compassionate relief.
Here we use the power of our courage and our tenderness to meet the pain together.
Let the heart be soft and let us draw on each other's compassion and innate goodness.
Inhale with the desire to take away all our suffering and breathe out loving relief.
With each breath let us come together with wishes of infinite healing.
For in this place we bring light to dark waters and surface the truth of our love.
Breathe,
Notice and be.
I want you to know that your voice matters.
Thank you for your presence and thank you for your practice.
Peace to all and Namaste.
