November guided meditation: Emotional release
This meditation uses the Buddhist practice of tonglen breath. You may use this as a guided meditation, or as a tutorial for using tonglen whenever you’re confronted with big emotions. The concept is simple: on an inhale, draw in the emotion that is difficult. On the exhale, breathe out the opposite emotion, or an emotion that brings a sense of peace, such as love or forgiveness.
Journaling prompts:
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What is my relationship to suffering? When have I experienced pain and discomfort and how have I responded?
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What do I find pleasurable? Make a list of food, experiences, people, clothing, weather, and more. Anything goes!
