Guided Meditation Audio - Whole Hearted Way https://www.wholeheartedway.com Meditation instruction for those who cannot meditate Tue, 02 Aug 2022 02:46:39 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://i0.wp.com/www.wholeheartedway.com/wp-content/uploads/2021/07/cropped-Fern.jpg?fit=32%2C32&ssl=1 Guided Meditation Audio - Whole Hearted Way https://www.wholeheartedway.com 32 32 195550711 Tonglen- (compassionate sending and taking) for the people of Ukraine & Russia https://www.wholeheartedway.com/tonglen-compassionate-sending-and-taking-for-the-people-of-ukraine-russia/?utm_source=rss&utm_medium=rss&utm_campaign=tonglen-compassionate-sending-and-taking-for-the-people-of-ukraine-russia Thu, 24 Mar 2022 03:44:20 +0000 https://www.wholeheartedway.com/?p=2813 This meditation practice is called tonglen, also known as “taking and sending”, or Compassionate Breathing. It reverses our usual logic of avoiding suffering and seeking pleasure. In this practice we visualize taking in any suffering that others feel and send out happiness to others. We take in with a sense of openness and compassion and we send out in the same spirit. People need help, and with this practice we extend ourselves to them. In the process, we become liberated from age- old patterns of selfishness. We begin to feel love for both ourselves and others; we begin to take care of ourselves and others.Sending and taking should be practiced alternately. These two should ride the breath. Currently there are group online tonglen sessions every day for people who are suffering from the war. I am providing an audio of a guided compassionate breathing meditation here for you to practice with on your own or with your group of friends or family. May all beings be free from suffering, Fern

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]]> This meditation practice is called tonglen, also known as “taking and sending”, or Compassionate Breathing. It reverses our usual logic of avoiding suffering and seeking pleasure. In this practice we visualize taking in any suffering that others feel and send out happiness to others. We take in with a sense of openness and compassion and we send out in the same spirit. People need help, and with this practice we extend ourselves to them. In the process, we become liberated from age- old patterns of selfishness. We begin to feel love for both ourselves and others; we begin to take care of ourselves and others.
Sending and taking should be practiced alternately. These two should ride the breath.

Currently there are group online tonglen sessions every day for people who are suffering from the war.

I am providing an audio of a guided compassionate breathing meditation here for you to practice with on your own or with your group of friends or family.

May all beings be free from suffering,

Fern

A 10 minute Guided Meditation for the people of Ukraine and Russia

The post Tonglen- (compassionate sending and taking) for the people of Ukraine & Russia first appeared on Whole Hearted Way.

]]> 2813 Lovingkindness (Metta, Maitri) phrases can heal us https://www.wholeheartedway.com/lovingkindness-metta-maitri-phrases-can-heal-us/?utm_source=rss&utm_medium=rss&utm_campaign=lovingkindness-metta-maitri-phrases-can-heal-us Wed, 16 Feb 2022 03:51:47 +0000 https://www.wholeheartedway.com/?p=2715 We have the neuroscience to back up the effectiveness of Lovingkindness meditation. Here is a guided meditation to help you practice.

The post Lovingkindness (Metta, Maitri) phrases can heal us first appeared on Whole Hearted Way.

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It was so wonderful for all of us to join the Upaya Sangha to hear Sharon Salzberg give a talk and lead us into a meditation practice of loving kindness. We have studied her book and now to see her in person online was very special. I have been guiding students in this wonderful practice since it is needed in the world today. We need kindness to ourselves and to ours in order for all of us to survive this pandemic, and extend lovingkindness to the people suffering from war.

The simple phrases

May I be safe

May I be happy

May I be healthy

May I live with ease

are easy to remember and soothing to our souls when we are filled with doubt, sadness, and anxiety.

It is also an on the spot practice to do for others when we bear witness to the suffering of the world -the grief, the illnesses, the violence, the divisiveness, etc.

May you be safe

May you be happy

May you be healthy

May you live with ease.

It is such a simple way to wish someone well.

It may sound corny but we have the neuroscience to back up the effectiveness of Lovingkindness:

A scientifically controlled study conducted by German researchers at the University of Kassel has shown that while the chest area of an average person emits only 20 photons of light per second, someone who meditates on their heart center and sends love and light to others emits an amazing 100,000 photons per second. That is 5000 times more than the average human being. Numerous studies have also shown that when these photons are infused with a loving and healing intent, their frequency and vibration increases to the point where they can literally change matter, heal disease, and transform negative events.
Ten minutes of meditation on compassion, on kindness for others, and you will see its effects all day. That’s the way to maintain a calm and joyous mind.”
From The Book of Joy: Lasting Happiness in a Changing World” by Dalai Lama


As quanta of light, photons are the smallest possible packets of electromagnetic energy. … “Photons are everywhere in particle physics, so you almost forget about them.” The photon has fueled centuries of discovery, and it remains an important tool today.

10 minute Guided Meditation on “Metta”- Loving Kindness

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