This video shares a simple breath meditation from Tibetan Buddhism called Tonglen to help provide relief in challenging times. The practice uses the inhale to connect with a difficult or painful situation and the exhale to send relief. You can practice it for yourself or others, in sitting meditation or simply in the moment. It is powerful a way to live with compassion in difficult moments.
Gratitude to Buddhist teacher Pema Chodron for raising awareness of this ancient practice. In her words, Tonglen "is a method for overcoming fear of suffering and for dissolving the tightness of our heart. Primarily it is a method for awakening the compassion that is inherent in all of us, no matter how cruel or cold we might seem to be." Read her full instructions here.