Tonglen- (compassionate sending and taking) for the people of Ukraine & Russia

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