When you feel ready, you can extend your practice of this technique to a stranger (in my case, the student I shared about a couple posts back was basically a stranger, as all I knew about her was her name). Picture the stranger as sitting across from you who has blackness surrounding his/her heart. Fill yourself with Love, then breathe in the darkness from the stranger to your Light and love-filled heart until you feel that darkness has been transmuted. Repeat as many times as feels appropriate.
From there you can progress on to “someone you hold in judgment” – and for those experiencing this response in relation to the 2016 election, this a great way to pray for the new president.
Remember that Dr. Borysenko adds that we can use Tonglen for areas of the world where there is suffering. So…. For those who are currently holding our country in judgment for the results of the 2016 election, this could be a great method for releasing anger, fear and judgment about what happened. See our national Shadow (the greed, fear, hatred, lust, violence, rage and other aspects you feel are occurring) as the black cloud around America’s heart. Breathe in that blackness to your own heart that is full of love, light and compassion (take those moments to center and fill yourself with loving kindness that radiates outward right after you start this meditation! -- That is the point from which the rest unfolds), and hold the blackness in your Light until the undesirable qualities feel like they’ve been released. Repeat as desired.
My experience has always been that I feel better when I do this. It’s a wonderful non-visible way to feel you are helping – which brings me around to the affirmation that Jacquelyn Small, LMSW, always used in her Eupsychia work:
“Let Reality govern my every thought,
And Truth be the heart of my life.
For so it must be – especially now (yes, that was part of the affirmation before the 2016 election, but could be seen as very pertinent during this post-election fall-out time),
And help me to do my part.”
Susan C. Moyer, MSW
Is a sound healer and transformational coach. She has 25+ years experience in using alternate states of consciousness to access deeper healing on all levels: physical, psychological, mental and spiritual.