Mar 01

This is one of the most powerful compassion practices that I've learned over the years.

In today’s guided meditation we’ll be awakening compassion through the practice of Tonglen.  

Tonglen is a Tibetan Buddhist Practice which is sometimes translated as "giving and receiving". It’s a very powerful practice, a simple practice. And some find it a little bit radical because instead of solely focusing on love and compassion we’re actively inviting suffering and pain. We begin to welcome into the heart, this darkness, this earthy stuff. And this is a key part of the practice, to practice FROM the heart. The heart of Space. 

Not just the physical heart that beats, which is beautiful and mysterious on many levels. Also not just the "anahata", the central powerhouse of the subtle body or the "energetic body". 

This is another realm of the heart known as the "guha": the cave of the heart. Also known as "the heart of space" or the Hridaya. This place, this space is said to be as vast and deep ad the whole Universe. Within us. 

The practice of Tonglen connects us to this place. 

In today's practice we will welcome the Hridaya, the heart of space. 

Then, we choose a loved one in our mind. We then welcome their suffering into the heart of space to be transmuted into compassion.

Then we bring into our mind, a relationship in our life that is a little difficult. Breathing in their suffering and pain to be transmuted into love and compassion by the heart of space. 

Continuing in this way. This meditation practice is powerful and has the capacity to connect us to our hearts and to others in profound ways. ​

I hope that you find benefit in today's practice and it's capacity for awakening the heart in profound ways. 

Please let me a comment below and let me know how this practice made you FEEL.

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About the Author

Ally Boothroyd is a yoga educator and meditation teacher with a passion for yoga nidra and the healing power of conscious rest. She is the founder of Sarovara Yoga, a yoga space and women's retreat centre in Ontario, Canada. A sanctuary on the water where she fosters local community and supports health, personal growth, emotional resiliency, authenticity, awareness, and awakening. Ally also leads Retreats and Yoga Teacher Trainings in Nosara, Costa Rica

  • Kat says:

    I listened to this twice. It was incredible, details and visions on point!! I felt connected to this exercise and adore your voice. Your cues were so in sync with me, thank you Ally. 🙏

    • Ally says:

      Awe I’m so happy to hear that you connected with this practice so deeply Kat. It’s great to have you here in the community on my site too 🙂

      Tonglen is such a beautiful and heart-opening practice. Ox

  • Brenda Benedet says:

    Ali….this was so amazing. It resonated fully inside of me. Many thanks for sharing your gift.

    • Ally says:

      I’m so happy that this meditation resonated for you Brenda!!! I’m such a huge fan of Tonglen, I find it to be such a powerful and heart-opening practice 🙂

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