Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Awakening Compassion

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome to the final day of our seven day meditation challenge. It's been such a joy to walk you through this journey. And over the last six days, we've really gotten to explore a lot of different practices related to your own well-being, navigating stress, difficult thoughts and all just the, the general agitation and chaos that can come with being a human being. There's been a lot of emphasis on you. And sometimes that can feel self-oriented, as if like, you know, what about other people? What about other beings? And we take the perspective that in order to be a positive force in the, in the world, you need to also be a positive force for yourself.

In order to show up fully for other people, you need to be showing up fully for yourself. You need to know how to work with your own thoughts, your emotions, your sensations. Otherwise you'll, you'll get depleted. And so in case there was any sense that, you know, this feels a little selfish, know that, that self care as Parker Palmer said is never selfish. It's good stewardship of the only gift we have, this gift we were put on earth to offer others.

And any time you take care of yourself, you do it not just for yourself, but for the many others whose lives you aim to serve. But with that said, once we start to fill ourselves up, it's as if the cup organically starts overflowing and, and we want to give more and we have the capacity to give more. And so today we're going to talk specifically about what it's like to move toward other people, and specifically their, their pain and their suffering, holding space for that so that we can be a more empowered source in the world. And we'll explore this through a practice called tonglen. It's a Tibetan meditation practice that often translates as sending and taking.

What it involves is breathing in. While you're breathing in, you imagine that you're taking in the pain and the suffering of another person. So you're breathing it in. And then when it's inside, you imagine that you're transforming it into something nourishing, positive, empowering. And on the exhale, you imagine sending this out to the person.

Now it doesn't need to just be a person. It could be a being, an animal a population of people or the planet. But the idea is you're moving toward suffering. You're taking it in. You're saying, I can hold this.

I choose to hold this. And then you imagine transforming it so that you can offer something out more purposeful. Now, is there anything happening on a metaphysical level? Meaning, like are we actually impacting this other person's suffering by imagining that we're breathing it in and sending something out? I don't know. People would debate different things on this. But what I can say for sure is that when I do this practice, and when I know others who do this practice, what, what everyone seems to say is that there's something really empowering about choosing to move toward another person's pain, choosing to show up for it, to hold it, and then offer something back out.

And I find after doing that session, that I'm a better force for other people's pain in the world in my day-to-day life. I feel more empowered to, to hold the suffering, to stay present to the suffering that, that is there, to stay present to the fullness of the human condition. And we could say that the world's condition, which has a lot of joy, but it also has a lot of sorrow. And how can we build ourselves up in such a way that we can, we can hold the whole thing? Cause that's what mindfulness is all about. And that's what living a full life is really all about.

And so this practice starts to develop that container in a significant way, and we're going to go through it in the meditation practice. But I just wanted to give you a preview of what that's like and what it might be like to take that orientation in your life. To lean into suffering, uh, even when it feels uncomfortable, to manage your own boundaries for sure, but to say, I'm going to go toward this and hold it with this person and then try to offer something out more positive, more, that's more empowering. This can happen as a visualization reflection as well do in the meditation, or it can happen more tangibly as you go throughout your day. So let's just take one more deep breath together before we close.

All right. So breathing in through the nose. And out through the mouth. Great. It's been such a joy to spend these seven days with you.

Um, we've explored a lot of different topics. And Melli and I had, uh, there was a lot of excitement and a lot of fun putting this together, this experience. Um and we, we hope that it doesn't end here. If you're not yet in the Mindfulness.com app, we really encourage you to explore it because if you've been enjoying these videos and these meditations, you can get that everyday, basically forever. Cause that's the main thing we offer@mindfulness.com, a daily video, and a daily meditation, just like you've gotten to experience here.

So it doesn't need to end. And there's also a library with all these other courses and meditations and sleep meditations for you to go deeper. But if this is the end and our time, you know, finishes here during these seven days, we really wish you well. And we hope that there's something here, hopefully more than a handful of things, that you can bring into your life to, to positively impact your present and your future. It's been such a joy to be with you.

And as always, we'll transition this video and settle in for our meditation. Talk to you soon and take care.

Cory Muscara

Awakening Compassion

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hey, welcome to the final day of our seven day meditation challenge. It's been such a joy to walk you through this journey. And over the last six days, we've really gotten to explore a lot of different practices related to your own well-being, navigating stress, difficult thoughts and all just the, the general agitation and chaos that can come with being a human being. There's been a lot of emphasis on you. And sometimes that can feel self-oriented, as if like, you know, what about other people? What about other beings? And we take the perspective that in order to be a positive force in the, in the world, you need to also be a positive force for yourself.

In order to show up fully for other people, you need to be showing up fully for yourself. You need to know how to work with your own thoughts, your emotions, your sensations. Otherwise you'll, you'll get depleted. And so in case there was any sense that, you know, this feels a little selfish, know that, that self care as Parker Palmer said is never selfish. It's good stewardship of the only gift we have, this gift we were put on earth to offer others.

And any time you take care of yourself, you do it not just for yourself, but for the many others whose lives you aim to serve. But with that said, once we start to fill ourselves up, it's as if the cup organically starts overflowing and, and we want to give more and we have the capacity to give more. And so today we're going to talk specifically about what it's like to move toward other people, and specifically their, their pain and their suffering, holding space for that so that we can be a more empowered source in the world. And we'll explore this through a practice called tonglen. It's a Tibetan meditation practice that often translates as sending and taking.

What it involves is breathing in. While you're breathing in, you imagine that you're taking in the pain and the suffering of another person. So you're breathing it in. And then when it's inside, you imagine that you're transforming it into something nourishing, positive, empowering. And on the exhale, you imagine sending this out to the person.

Now it doesn't need to just be a person. It could be a being, an animal a population of people or the planet. But the idea is you're moving toward suffering. You're taking it in. You're saying, I can hold this.

I choose to hold this. And then you imagine transforming it so that you can offer something out more purposeful. Now, is there anything happening on a metaphysical level? Meaning, like are we actually impacting this other person's suffering by imagining that we're breathing it in and sending something out? I don't know. People would debate different things on this. But what I can say for sure is that when I do this practice, and when I know others who do this practice, what, what everyone seems to say is that there's something really empowering about choosing to move toward another person's pain, choosing to show up for it, to hold it, and then offer something back out.

And I find after doing that session, that I'm a better force for other people's pain in the world in my day-to-day life. I feel more empowered to, to hold the suffering, to stay present to the suffering that, that is there, to stay present to the fullness of the human condition. And we could say that the world's condition, which has a lot of joy, but it also has a lot of sorrow. And how can we build ourselves up in such a way that we can, we can hold the whole thing? Cause that's what mindfulness is all about. And that's what living a full life is really all about.

And so this practice starts to develop that container in a significant way, and we're going to go through it in the meditation practice. But I just wanted to give you a preview of what that's like and what it might be like to take that orientation in your life. To lean into suffering, uh, even when it feels uncomfortable, to manage your own boundaries for sure, but to say, I'm going to go toward this and hold it with this person and then try to offer something out more positive, more, that's more empowering. This can happen as a visualization reflection as well do in the meditation, or it can happen more tangibly as you go throughout your day. So let's just take one more deep breath together before we close.

All right. So breathing in through the nose. And out through the mouth. Great. It's been such a joy to spend these seven days with you.

Um, we've explored a lot of different topics. And Melli and I had, uh, there was a lot of excitement and a lot of fun putting this together, this experience. Um and we, we hope that it doesn't end here. If you're not yet in the Mindfulness.com app, we really encourage you to explore it because if you've been enjoying these videos and these meditations, you can get that everyday, basically forever. Cause that's the main thing we offer@mindfulness.com, a daily video, and a daily meditation, just like you've gotten to experience here.

So it doesn't need to end. And there's also a library with all these other courses and meditations and sleep meditations for you to go deeper. But if this is the end and our time, you know, finishes here during these seven days, we really wish you well. And we hope that there's something here, hopefully more than a handful of things, that you can bring into your life to, to positively impact your present and your future. It's been such a joy to be with you.

And as always, we'll transition this video and settle in for our meditation. Talk to you soon and take care.

Cory Muscara

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds