More Meditation Scripts

Free Meditation Scripts

Receiving Care for Yourself and Giving Care to Others

Receiving Care for Yourself and Giving Care to Others. This practice is called tonglen, a Tibetan word that means “giving and receiving.”

The breath can aid your practice in many different ways, including acting as a vehicle toward peace and acceptance.

This practice is called tonglen, a Tibetan word that means “giving and receiving.”

In this meditation, you work with the breath to help cultivate care and loving-kindness toward yourself and those around you.

It is a practice both in mindfulness and compassion.

As you move through this exercise, notice any resistance that arises.

When the mind wanders, bring it back to the body breathing.

Gently close the eyes and bring your attention to the present moment.

Notice where you are.

What can you feel in the body?

What can you hear?

Where are you?

There’s no need to do anything other than observe your present-time experience in this moment.

Bring your awareness to a location in the body where you can feel the breath.

For this practice, the chest works well.

Be with the body breathing for a minute, feeling the inhalations and exhalations as they come and go.

Start the giving and receiving with an intention of self-acceptance.

As you breathe in, visualize yourself breathing in acceptance.

Receiving Care for Yourself and Giving Care to Others

As you exhale, let go of self-judgment.

Breathe like this for a few deep breaths.

Begin offering yourself some ease and peace with each inhale.

Let go of stress and anxiety with each exhale.

You may try the visualization of breathing in a light of ease, while exhaling the darkness of stress.

Now inhale and offer yourself forgiveness.

You do not need to go into any stories or rationalizations about this;
just set the intention to forgive yourself.

As you exhale, let go of resentment.

Letting go of the forgiveness and resentment, picture yourself surrounded by people you love.

Return to the first part of working with acceptance and judgment, but this time, flip it around.

When inhaling, take in the pain of others as they judge themselves.

When exhaling, offer acceptance to your loved ones.

Continue to inhale the stress and anxiety in others, and give ease and peace as you exhale.

Hold space for their stress, but don’t take it on yourself.

By receiving, you’re just recognizing with compassion that others have difficult experiences as well.

Finally, inhale and tune in to the resentments these people have toward themselves.

Exhale and radiate forgiveness for these individuals.

When 10 minutes have passed, allow the eyes to gently open.

Let the body resume normal breathing.

Remember, you can return to this practice at any point in your day.

end

​Useful Links

330 Mindfulness Worksheets

Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!

50% OFF

  • Safely download them all to your own computer
  • Nicely designed PDF's with writable fields to add your reflections, answers and journal entries
  • Expertly designed for both beginners and advanced mindfulness practitioners
  • Organized into separate folders, based on health, relationships, career, self-discovery, purpose, formal meditation, and more
  • Evidence-based practices for increasing a sense of peace, calm, clarity, care and confidence
  • 100% Money-Back Guarantee
200+ GUIDED Meditation Scripts

Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.

50% OFF

  • Safely download them all to your own computer
  • Elegantly formatted for you to read easily and confidently at your own pace
  • Learn how to do many new mindfulness meditations , while deepening your experiential understanding of the one's you're practiced
  • Evidence-based meditations for cultivating calm, self-compassion, embodied presence and resilience
  • Guide these meditations for others to make a positive impact on the qualify of their day-to-day lives
  • 100% Money-Back Guarantee
Teach Mindfulness with Confidence

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

>
mindfulness exercises