A Meditation to Breathe Out Love

In this week’s practice, meditation teacher Kimberley Brown offers a hard -working compassionate meditation to offer difficulty and love.

Tonglin, Sometimes loving compassion is called meditation, There is a Tibetan process to give and receive.

In Tonglin, we open ourselves for our entire experience, including which is painful and difficult. We acknowledge our suffering, including the suffering we share with others. After that, we continue the intentions for peace, healing and love in the world.

In today’s meditation, teachers guide us through a soft exercise based on Kimberley Brown Tonglin. This meditation is just a place for us to experience our struggle, breathe in any stress or tightness and breathe love, as a feeling of open heart and ease, and as well as comforting with yourself and others, breathing love.

Note that this exercise includes longer intervals of complete silence for reflection and presence. If you want more time, feel free to stop recording as you go.

A meditation to breathe love

After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.

Note: This exercise includes long breaks of complete silence to give you time to meditate. If you want more time, feel free to stop recording as you go.

1. If you have learned Tonglin before, you have done it as a concept. It is often taught that as soon as you breathe, struggle and hurt, you can imagine that you are breathing in smoke or darkness. And as soon as you breathe, you can imagine whether you are lighting or lighting or cleaning, fresh air. In today’s meditation, I will not use pictures. But you are welcomed if it makes it more accessible to you.
2. To start, just silent and still. Find a place where you do not bother for about 10 10 or 15 minutes. And I know you are on a device because you are listening to me, but remove this device from you. Don’t check emails or listen to music or anything right now. Take this time, this opportunity is just silent and still with the opportunity to focus on yourself.
3. If you want to lie down, you can sit, or you can walk or stand. Consider what is happening to you right now. You can see that the light is entering from your eyes. The smell is touching your nose. The sound is entering your ears, the taste of your flavor, enters your mouth. See all your body feelings, your weight. Your skin happened. And look at your breath, allow yourself to breathe.
4. To remember, you don’t need Do Anything else Just accept your breath, allow your body to breathe and receive. Likewise, you are allowing yourself to breathe and get light from your eyelids or eyes, receive sound from the ears, and receive the thoughts. You don’t need to think or push anything, or do not need to create anything. Instead, you are just allowing them to come and go.
5. For the next few minutes, you don’t need to do anything, and you don’t need to know anything. You are just allowing all these feelings to come to you and allow them to be born and changed and dissolved. They all come. If you get stuck in a big story or something else, okay. You can use your breath slowly to return as a teacher and then rest and reopen, for just a few minutes.
6. After the time of silence, notice where your attention is. For example, see the light enter your eyes, take thoughts into your brain, enter your nose, take a moment to recognize your intentions, and to recognize your intention. You have chosen to practice meditation today. You are probably doing a lot of other things, and you are still taking your time, your efforts and your sympathy and your wisdom to practice in this way. Appreciate your intention, whatever you are bringing in its brying, knowing that it is a beneficial stimulus and it is valuable to yourself and others. So please thank yourself. I thank you for coming here today.
7. Now, bring your attention to your breath. You can put your hands on your heart and stomach and see your breath: When you breathe, the rise of your chest and stomach, and comfortably, comfort, contraction, when you breathe. Feel your presence. When you breathe, allow yourself to feel any place of gentleness and stress.
8. Allow yourself to see painful emotions and thoughts. Breathe, bring them closer to you. When you breathe, leave this stress. Relax Present yourself easily. There is a sense of space and openness. Continue this way, drawing your difficulties very slowly, bring them closer to you as you hug someone that you know in distress. And as soon as you breathe, feeling of peace, a sense of ease, feeling of feeling, It’s OK. Continue this repetition of breathing in your struggle and for only a few minutes, create a sense of peace and ease and kindness and patience.
9. Again, after a break, notice where your focus is. If you need to restart, okay. Please contact yourself again. Breat your difficulties and open your breath, gentleness, and only for a minute.
10. After this break, consider for a moment that your struggle is whatever, There are many, many other people who are struggling in the same way. If you have a disease, there are more, even more as the disease. If you are having a financial stress, you are experiencing more. If you are facing oppression, others face oppression. If you are in a dispute with someone you love, then there are more people in conflict with which they love. So I want you to struggle all these creatures the same way you are. For example, my father passed away a few years ago, and I am considering and thinking of all other people in the planet, even all animals, who have lost their father. Therefore, breathe, very slowly, this struggle, the difficulty that you and others have. You can imagine them or you can feel this collective difficulty and struggle and distress. Slowly breathe it, and then breathe easily for rest, openness, patience, yourself and all of them and are going through something similar.
11. Continue this process as long as you want. If you want more time in silence, stop the recording. Continue to breathe and breathe, and continue to breathe. You can round as much as you want.
12. When you get ready, you can leave the technique and gently allow yourself to rest. Thank you for your practice today. I thank you for your good feeling and for your beautiful heart. If you have questions you can email me or leave comments. Thank you