CD1 06 CompasiónTonglen para uno mismo — Transcript

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1. 0:00Fifth meditation. Meditation to train
2. 0:03compassion. Tonglen with oneself. In
3. 0:09this CD I have included two meditations
4. 0:12dedicated to developing compassion.
5. 0:15They correspond to two different ways
6. 0:19of practicing it: Tonglen and Meta. I
7. 0:24recommend that each person practice
8. 0:27both exercises for some time until they
9. 0:31discover which of the two best suits
10. 0:34their personality and personal needs.
11. 0:39Tonglen is mainly an exercise in
12. 0:42visualization. Meta is more verbal,
13. 0:46although it also involves imagination
14. 0:49and feeling. As the object of
15. 0:52compassion, I have chosen compassion
16. 0:56with oneself for these meditations. To
17. 1:00practice with other people, simply
18. 1:03replace your own image with that of the
19. 1:06chosen person. In this fifth meditation
20. 1:10, we will begin by practicing Tonglen
21. 1:14with oneself. No. Let's focus on the
22. 1:56body, on the here and now. We adopt the
23. 2:03chosen meditation posture and bring our
24. 2:06attention to our breathing until we
25. 2:09have connected with its rhythm and the
26. 2:13tranquility it gives us. Next, we
27. 2:27imagine in our mind the space around us
28. 2:32. We can think of it as if we were
29. 2:39astronauts floating on a space walk, if
30. 2:42it suits us. Let some time pass like
31. 2:47this until that feeling of floating in
32. 2:50the immensity of space takes hold. Now,
33. 3:14in front of us, let's imagine the
34. 3:17person who is going to be the object of
35. 3:20our compassion, the person we have
36. 3:23previously chosen, and in this case, it
37. 3:27will be ourselves. Let's let that image
38. 3:34of ourselves take hold in front of us.
39. 3:40It is as if we had split into two parts
40. 3:43. Our ordinary self, which is the one
41. 3:47we visualize in front of us, and our
42. 3:50stronger and purer self, which is the
43. 3:53one who is going to do the active part
44. 3:55of the exercise. Let's think of some
45. 4:06physical pain that we suffer from, or
46. 4:09some moral suffering that afflicts us.
47. 4:14In the first sessions of the practice,
48. 4:17it is advisable to choose an ailment or
49. 4:19suffering that is not too intense. In
50. 4:24the case of physical pain, let's
51. 4:26visualize the area of the body where it
52. 4:29is located. In the case of
53. 4:31psychological suffering, we can imagine
54. 4:34it located in the area of the heart.
55. 4:42Let's become fully aware of the nature
56. 4:44of the suffering and the pain it causes
57. 4:47us. And now we imagine that a column of
58. 5:05black smoke emanates from that pain or
59. 5:08suffering and that when we inhale we
60. 5:13inhale that column of black smoke. When
61. 5:19we exhale we exhale a stream of white
62. 5:23light that contains happiness,
63. 5:26well-being, joy and we direct that
64. 5:29white light to the area of physical and
65. 5:33moral pain in the image before us. In
66. 5:37other words, we inhale pain and
67. 5:41suffering and emit love, well-being and
68. 5:44happiness. If it helps, we can imagine
69. 6:06that our heart and our entire body has
70. 6:08become a brilliant ball of fire capable
71. 6:12of destroying all the evil and
72. 6:14suffering that we inhale and
73. 6:16transforming it into the well-being and
74. 6:19happiness that we exhale. We repeat
75. 6:26this cycle of inhaling suffering and
76. 6:29exhaling happiness over and over again.
77. 8:00After a while, we imagine that our
78. 8:03compassion has been able to dissolve
79. 8:07suffering and that we are now free of
80. 8:11pain and full of peace, happiness and
81. 8:15well-being. And finally, we concentrate
82. 8:41mainly on breathing and little by
83. 8:45little we reconnect with the outside
84. 8:49world.