Welcome to this Tang Glen guided meditation.
In this meditation,
We will be breathing in the negativity and suffering of others and ourselves and breathing out our heartfelt compassion.
It is turning to face the pain and suffering and not running from it.
By breathing in the negativity and bringing our awareness to it,
We can allow our breath to transform it into healing love.
For this practice to be effective,
It needs to be done regularly.
Let's begin.
Find yourself in a comfortable seated position.
Allow your back to be straight,
Shoulders relaxed and gently close your eyes.
Notice your breath.
Breathe in as deeply as you can through your nose.
Hold your breath and then push all the air out through your mouth,
Allowing for a natural rhythm of deep breathing.
Breathing in deeply through your nose,
Hold and exhaling through your mouth,
Continuing the cycle in a rhythm that is slow and relaxed for you.
Notice the feel of the air coming through your nostrils on your inhale,
The pause and as the air leaves your body through your mouth.
Notice any sensations throughout your body.
Notice how your breath makes you feel.
As your body becomes more relaxed,
See if you can inhale more deeply,
Pause and then exhale.
Telling your body to bring in more air and release more air.
Finding a cycle of breath that is comfortable for you.
Positive thinking causes us to make poor choices,
So by doing this meditation,
You'll be letting go of negativity,
Opening your heart and developing critical thinking that will lead you to make wise choices.
This meditation also helps you deal with difficult people and stressful situations.
You will be replacing negativity and suffering with compassion and wisdom,
Which will help heal yourself,
Each other and the world.
Continuing this breath cycle throughout the meditation,
We will start with focusing on ourselves.
As you breathe in,
With desire,
Anger,
Jealousy,
Fear,
Attachment,
Confusion and any other negative emotions come to the surface.
On your out breath,
Breathe out this negative thinking and fill the space with your heartfelt compassion.
Now breathe in your negative thinking and breathe it out again.
Fill that void with love and compassion.
Breathe in the heavy,
Dark,
Emotional pain and breathe it out,
Filling that space with white healing,
Loving compassion.
Letting all that pain and suffering surface and rise on your inhale and let it be released on your exhale.
Appreciate that you want to be happy,
But your negative thinking causes you to make poor choices that lead to suffering and pain.
By letting go of negative thinking and developing compassion towards yourself,
You will be free to make wise choices that lead to happiness.
Negative thinking closes the heart,
Upsets the balance in your life and leads to illness and suffering.
Now let's turn our attention to somebody we know.
This could be somebody we love that is suffering or has been suffering or an acquaintance we might know or maybe even somebody who is difficult to us.
Recall the time they were suffering.
Breathe in their suffering and breathe out your heartfelt compassion to them.
Breathe in the dark,
Thick pain and suffering,
Allowing your breath to cleanse it and sending back pure,
Loving compassion.
Believe that this person wants to be happy,
But is suffering instead.
Really open your heart to this person.
Think about how this person is suffering through sickness or poor choices.
Breathe in their suffering and breathe out your love and compassion to this person.
Now let's breathe in the pain and suffering of the world and breathe out compassion to the whole world.
Breathe in all the sadness,
Poverty,
Sickness,
Intolerance,
Loneliness and all other negativity in the world.
And breathe out all the compassion your heart can muster to help heal the world.
Everyone in the world wants to be happy,
But too often make unwise choices that lead to suffering instead.
Appreciate that by developing universal compassion,
You can help relieve this pain and suffering.
Open your heart now to the world.
As we are nearing the end of this meditation,
We will do a purification practice.
I want you to visualize the suffering you breathe in as black smoke in your heart center.
And now we need to let go of this black smoke so it doesn't increase our own pain and suffering.
As you breathe out,
Imagine all the black smoke leaving your heart center.
And then on your in-breath,
Breathe in pure white smoke of compassion.
Let this white smoke fill your heart center and your whole being with compassion towards yourself and everyone else in the world.
Breathing in thick black smoke,
Allowing your breath to transform it into pure white smoke of compassion.
We will gently end this practice.
When you are ready,
Slowly open your eyes and introduce yourself back into the world.
Thank you.
