Uploaded April 2020 | Updated September 2026, 2 weeks ago

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Here's a guided tonglen meditation, as well as how to do tonglen meditation on your own. For more techniques, check out the FitMind app: bit.ly/getfitmind.

Helping to develop compassion, connection, and other key positive mental states, Tonglen is an essential part of Tibetan Buddhist Vajrayana meditation practice. The practice involves visualizing the taking of suffering from others and giving of joy to them. Psychologically, this method trains the mind to become less self-centered and more caring.

Pema Chodron's book for more on Tonglen: pemachodronfoundation.org/product/tonglen-book

Check out the more complete, traditional instructions from Pema Chodron: youtube.com/watch?v=-x95ltQP8qQ

Music by: Fesliyan Studios; fesliyanstudios.com

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