Tonglen, sometimes called loving-kindness meditation, is a Tibetan practice of giving and receiving.

In Tonglen, we open ourselves to our entire experience, including what is painful and difficult. We acknowledge our suffering, including the suffering we share with others. Then, we release intentions for peace, healing, and love out into the world.

In today’s meditation, teacher Kimberly Brown guides us through a gentle practice based on Tonglen. This meditation is a space for us to simply experience our struggle, to breathe in any tension or tightness, and to breathe out love, both as a sense of openness and ease, and also as a way of being at peace with ourselves and others.

Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.

If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Kimberly Brown here and read her recent (and timely) article on Mindful.org.

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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

When we are experiencing difficult emotions or situations, our first impulse is often to look for a way out—usually through distracting, numbing, running, or denying.

But what if the key to getting to the other side of difficulty is to simply be with it, offering the discomfort our courageous awareness and presence?

In this week’s practice, author and meditation teacher Ed Halliwell guides us through a meditation we can lean on when things get tough.

Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.

If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Ed Halliwell here.

And more from Mindful here:

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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

You might not think of mindfulness as being a resource to help with decision-making, but moments of intentional silence can sharpen our mental clarity and help us discern which choices feel most aligned.

In this guided practice, meditation teacher Toby Sola offers a simple technique you can use, whether you’re facing a life-changing choice or are just feeling overwhelmed by all the small decisions that often crowd our busy lives.

Note that this practice includes pauses of complete silence that might be longer than our listeners are accustomed to. This is to give you time to spend in contemplation. If you want more time, feel free to pause the recording as you go.

If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Toby Sola and his company Brightmind here.

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.