I’ve recorded a guided meditation for you because this practice is not widely known and helps me tremendously on days when I struggle under the weight of anxiety.

Thankfully, those days are relatively few and far between; but it was not long ago that the ‘ok’ days were rare as hens’ teeth.

The meditation is based on the Buddhist tradition of Tonglen, wherein we reverse our ego’s sweet but ultimately absurd insistence on going to any lengths to resist and resent suffering. Instead in Tonglen we open ourselves to pain and experience its transmutation.

The purpose is to more deeply awaken our compassion but also to recognise the very important point that ‘our’ pain is not, in fact, ours. It is ‘the’ pain, and widely or even universally experienced.

With much practice, I find I can now perform a few Tonglen breaths while walking through town, or preparing a meal, and feel an expansion of love and compassion that serves me, and by extension all of humanity, greatly.

It is my sincere wish that you find this recording helpful and might try it soon or bookmark it as part of your toolkit for when things seem impossible.

Let me know how you find it.