When confronted with intense suffering, we may feel helpless. We may doubt the power of our prayers and good will. But prayer and meditation has actually been proven to help.
Taking on Others’ Sufffering + Sending Compassion
Tonglen --the Tibetan practice of exchanging others' suffering for our own--is a powerful way to work with the difficult emotions we feel when witnessing others suffering, or going through our own.
Try this short compassion meditation anywhere:
Settle the breath and relax the body.
Call to mind those who are experiencing difficulty now. You can also do this practice for yourself.
Contemplate the situation and put yourself in their shoes. Let the feelings come.
Feel the difficult emotions without wallowing or pushing them away. Just stay present with the feelings that arise and, if you can, BREATHE THEM IN as if you were taking on the suffering of your loved one.
Release them and breathe out light. Let it ride out on the out-breath. Send the light to those who are suffering. Imagine bright white light permeating the entire situation.
Don't worry the negative feelings will get stuck with you--if you want, imagine a sun in your heart that immediately transmutes any negativity into clear, bright light. Then release any residue with the exhale, along with the bright light.
Extending Compassion to Others
Dedicate the benefit by saying, "May all beings be free of suffering and the causes of suffering." (Don't forget to include yourself)
The practice of sending and taking, or Tonglen, is a powerful way of working with difficult emotions. Learning to stay present with suffering, both our own and that of others, allows us to access the seed of compassion at the core of our heart.
I've created a guided meditation for you to listen to to send compassion to those suffering right now.
Listen here:
