Welcome to this guided meditation practice for Tonglen long distance healing.
Really coming into your meditation posture.
This can be whatever feels comfortable,
Maybe lying down,
Feeling your spine in contact with the ground.
This may be sitting upright in a dignified posture,
Hands resting on your knees or in your lap.
So taking a deep inhale through your nose and releasing out through your mouth and twice more.
And letting go.
And inhale.
And letting go.
Really coming into your body,
Feeling if there are any points of tension or tightness,
Scanning down from your shoulders,
Letting them rest.
Down to your chest area,
Your torso.
Your sit bones.
And just releasing.
Allow your attention to move to your heart.
Just see what's there.
Maybe some feelings,
Perhaps blockages and just sit with that for a moment.
And now,
Keeping your attention in your heart.
Heart area,
I'd like you to bring to mind a person you know,
Who's perhaps been facing difficulties recently.
Just like you to hold them in your heart space.
And just imagine radiating meta to that person.
And you can say these affirmations quietly to yourself or just in your mind's eye.
Saying it to this person.
I see your pain.
I hear your suffering.
I'm here for you.
I support you.
I love you.
And just repeating those phrases.
I see your pain.
I hear your suffering.
I'm here for you.
I support you.
I love you.
And just imagine that person standing in front of you.
And I'd like you to move up to them radiating warmth from your heart and just embrace them.
Just hold them.
And feel your heart energy radiating through to that person as you're holding them in this embrace.
And as you step away,
You're taking all their emotional strain,
All their hardships and just deeply inhaling and letting them go on an exhale.
And just sit with that feeling for the next few moments.
And just imagine that person standing in front of you.
And letting go of the practice.
And just sitting with whatever your mind wants to do,
Whatever your heart feels for the next minute or so.
And just imagine that person standing in front of you.
And just imagine that person standing in front of you.
And just imagine that person standing in front of you.
