Tonglen: Guided Meditation on Loving Kindness

This is a guided meditation on Tonglen, also known as Loving-Kindness meditation.

In this practice, we cultivate compassion for four groups: ourselves, someone we love, a neutral person, and someone we’re currently experiencing difficulty with.

We use the breath as a way to settle the mind and open the heart. For ourselves, we visualize breathing in white light and breathing out gray smoke. For others, we reverse it—breathing in gray smoke and breathing out white light—symbolizing the exchange of suffering for compassion, ease, and positive intention.

If you have any questions about the meditation, feel free to ask here.

Thank you for being here. I appreciate you all, and I’ll see you tomorrow.

With love,

Brandon

and

- please share your insights here and ask any questions you may have.

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