Written by:

Updated on:

August 31, 2020
Sleep meditation - Tonglen. Tonglen is Tibetan for taking and sending and this is a form of meditation that we can use to cultivate goodwill.
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Here’s a Sample of the “Sleep Meditation – Tonglen” Guided Meditation Script:

Welcome back to another guided sleep meditation.
In this practice today we’ll be doing a form of meditation known as “tonglen”.
Tonglen is Tibetan for taking and sending.
And this is a form of meditation that we can use to cultivate goodwill.

In this practice we visualize taking in the pain of others with every in breath and sending out whatever will benefit them on the out breath.

So, we breathe in pain and suffering and we breathe out healing and warmth and light.
This is a form of meditation that awakens compassion.
Allowing us to care for others.

So, we can start this practice as we normally do just by settling the body.
Coming to a place of stillness.
Letting the belly be soft.
Maybe taking a few deep breaths at your own pace.

Sleep Meditation - Tonglen, Sleep Meditation – Tonglen

And before we begin the practice of tonglen, spending a moment or two just connecting with the intention to be of service in the world.
The intention to be a source of healing or refuge for others.
Connecting with this good intention.

And to begin the visualization you can connect with breathing in feelings of heat or darkness or pain.
And breathing out a sense of coolness or brightness or light.

As you breathe in you can visualize a dark smoke coming into your body.
And as you breathe out it’s transformed into light.

This breathing in can signify all the pain and suffering and sadness in the world.
As you transform it inside and breathe out light and healing.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]