TONGLEN PRACTICE
Hello, thank you for downloading the tonglen hypnotic meditation written and produced by Hypnotic Wellness with Stephanie, LLC and available for download at hypnosisbysteph.com.
Please do not listen to this recording while driving.
Welcome, I am glad you’re here. I hope that you’ve downloaded this recording because you read the HypnoTechnoGeek blog post reviewing Pema Chodran’s book, “When Things Fall Apart, Heart Advice for Difficult Times.” This hypnotic meditation is adapted from her discussion about the practice of tonglen. In the book, she teaches that tonglen is a tool you can use when you notice someone who is suffering and needs some relief. She explains that you can set your intention with this practice to a stranger, a group of strangers, somebody you know personally or as an acquaintance, and you can set it for yourself if you are feeling stuck or are suffering about something..
So before we get started it might be helpful to go ahead and set the intention for your practice now. Who can you think of that could use some turbo charged thoughts and prayers?
Once you have somebody in mind, go ahead and sit back, get comfortable, take a deep breath down into your belly and as you exhale bring attention to the space in front of your eyes… allow your gaze to soften and lose focustiny muscles all around your eyes… allow those muscles now to soften, allow your focus to soften… close your eyes now…. And then open them… and imagine that your eyes to begin to slowly, with each blink, become heavier and heavier until they finally just gently remain shut
Listen to the sound of my voice, allowing any sounds around you to dissipate, pass through that awareness, and float away as they allow you to go deeply into a comfortable, suggestible, relaxed state.
As you rest there, listening to the sound of my voice, begin, now, to imagine or feel a bright morning sun as though it is rising over some mountains… imagine how the sunlight might slowly begin to get brighter as it rises above the mountains and as it rises, how that light begins to slowly come up over the mountain and rolls down the mountain into the valley, as the dusky darkness gives way to light… imagine now that light begin to slowly shine on your toes, and then down the length of your feet to your ankles as the light moves it leaves behind deeply relaxed muscles, imagine now that light moving past the ankles, up around the shins, back to the calves, the light permeating with a lovely cozy warmth or a gentle coolness, whichever feels better for you is the right way, I don’t know how you are feeling this experience in your body now but you do… moving that light now up to knees up into the lower thighs, permeating, leaving behind healing, relaxation, and comfort, moving up to the thighs now, encircling back to the hamstrings and your bottom, encircling your waist now, filling the abdomen, moving up the back and across the chest, the body cavity now completely engulfed and filled with this healing light shining into all the dark places, clearing out any damage or disease, pruning the dead cells, rejuvinating what is left.. Rising up to the shoulders now, imagine that light filling up one arm down to the shoulder, from the shoulder to the wrist, from the wrist to the knuckles, from the knuckles to the finger tips… now the other arm from the shoulder to the elbow, from the elbow to the wrist, the wrist to the knuckles and from the knuckles to the finger tips… coming back up now to the upper back, releasing any leftover tension in the shoulders and the upper back… the light now massaging those neck muscles until they are soft like dough… coming up over the back of your head down over your forehead.. Relaxing all the forehead and all the little muscles around your eyes… coming down now over the cheeks into the jaw, allowing the tongue to release from the top of the mouth and now feeling complete, total relaxation… you may even be wondering to yourself now, am I hypnotized? How will I know if I am hypnotized? The way you can know you are now hypnotized is if you are still aware that I am talking and you have now been laying down, wide awake, listening to a stranger say some words to you…with your eyes closed and your body in a completely relaxed state… how often does that happen in your everyday life? You are in total control of yourself now… you can open your eyes as you listen to my words and stay in this lovely hypnotic state… go ahead now and open your eyes and take a moment to see what it feels like to be in a lovely hypnotic state with your eyes open… everybody experiences something unique to them so you may feel kinda of floaty or kind of relaxed or you may even feel like you are just sitting still listening to this recording… whatever you are feeling right now is right, if you are following along with the instructions that you hear then you are doing this right… you always do it right.. And now go ahead and close your eyes back down… that’s right, going even more deeply now into that comfortable relaxation…
Begin to breathe in deeply and slowly, breathing in for a count of four, holding your breath for 4 seconds, then releasing the breath for four seconds… keep following this pattern as you continue to listen…
And begin to think of the intention you set a few moments ago.. Maybe you set your intention for children in war torn countries or maybe you set it for a disabled veteran that you saw panhandling or maybe your intention is to find some relief from something you are suffering from… you can only do this right so whatever intention you set is just right...
in a moment, but not yet, imagine what it might be like if you were able to breath in all the pain and darkness, the toxic brew, the malevolence that is the reason you set your intention today for this tonglen practice… in a moment, not yet… imagine breathing in all that stuff, absorbing it through your pores as though you were a sponge..pausing for four counts.. And then imagine breathing out all of the resources and healing and light that is needed to provide relief to the focus of your intention..
Ok, and now… on your next in breath breathe in take a deep, slow breath in of the all the bad stuff, the toxicity, the negativity, the noxious yucky stuff that is the cause for your practice today, it might even make your nose wrinkle and your skin crawl but you can do this because this is your imagination and you are here for a reason… and when you can no longer take anymore in, pause for a few moments and then, begin to breathe out slowly and with all the strength you can muster, breathe out love, strength, acceptance, and any other resources that your intention needs in order to find emotional, physical, spiritual, or intellectual relief….. Imagine what that bright healing exhale will look like as the breath flows outward into the world…
At the end of that breath, begin the process again, breathe in any remnants of the bad stuff absorbing as much as you can during your breath, pausing… and then breathing out transmuting that energy into whatever feels right and good, helpful, and healing….. Maybe you can imagine exhaling that bright, healing light from earlier…
Taking one more deep breath in now, by now the noxiousness is familiar… pausing to hold it, then exhaling that healing light, love, acceptance,safety, peace and the transmutation even stronger because you now know are familiar with that feeling of empowerment so let’s broaden our scope…
In the next breath, reset your intention now for anyone and everyone else who is having the same experience… broaden the focus to the whole group of people around the world and breathe in now that terrible noxious badness on a larger scope now for all those who are suffering… breathing in, maybe even wincing.. until you can no longer stand it, pausing, then breathing out and changing that energy now to whatever resources are needed for the group to feel relief.. whatever is loving and good and healing…. For everyone who needs it… love, acceptance, safety, peace…what does that exhale look like as the breath leaves your lips and begins to spread around the globe for everyone who needs it…
Repeating the process again… breathing in… slowly… deeply…. Allowing for a pause at the end of the inhale… breathing out… exhaling again the love and strength and imagining what that looks like… maybe a beautiful light encompassing the planet… shining love and light… acceptance and support… compassion and forgiveness… repeating again… one more time… breathing in… pausing…. Breathing out…….
And then just allow yourself to begin breathing normally… check in with yourself now and notice what feels different for you spiritually… mentally… emotionally… or intellectually… get a good sense of what you are feeling right now in your body… and revel in the relaxation that you are experiencing right now….
Maybe this is the most relaxed you have felt in a really long time so take a moment and just soak it in… take a snapshot of the way you are feeling right now and make it a memory… that’s right… pretend for a moment that tomorrow is here… where might you be tomorrow at this time? Imagine yourself there now and imagine yourself recalling how you are feeling right at this exact moment in your body… and as that now becomes a memory… you can recall it whenever you want to have this peaceful experience again.. Each and every day if you want to…
Go ahead and squeeze your sit right now a few times to help anchor this experience in your body… and see yourself again… a week from now… whatever you might be doing… maybe you could imagine driving to work… see yourself or feel yourself squeezing your fist and remembering this wonderful, relaxation that you feel… knowing that this is hypnosis and it feels so good..
That’s right… just take a moment and feel this experience, get to know it, remember it…
In a moment, I’m going to count from 0-5 and bring you up and out of this state… I don’t know when you are listening to this… maybe you are listening in the morning and about to begin your day… maybe it’s midday for you and you have plans in the afternoon or evening… or maybe you are listening to this in bed…getting ready to drift off to sleep now… no matter what… when you emerge from this hypnotic trance you will feel refreshed, rejuvenated, and relieved… as though a big weight has been lifted… you will also be able to remember to return to this lovely state of relaxation whenever you need to or want to…
Okay, starting at zero you go a little deeper, and then 1 coming up slowly and comfortably from the depths… 2 coming back into your body now… and 3 taking a deep breath in… 4 feeling the surface beneath you now… stretching… and 5 eyes open, wide away… 12345 eyes open wide awake…
Thank you for sharing in this tonglen hypnotic meditation experience with me, Stephanie Ducheteau. If you would like more of these kinds of experiences please head over to my website at hypnosisbysteph.com and book a 20 minute free discovery call to talk about how hypnosis can work for you.
Ready to Transform Your Life?
Change is possible, and it can be easier than you think. Through the gentle power of hypnosis, you can break free from old patterns, reduce stress, improve your relationship with yourself, and create the life you truly want.
I'm here to support you on this journey with compassion, expertise, and unwavering belief in your capacity for transformation. My online practice means we can work together regardless of where you are in the world – all you need is a quiet space and an internet connection.
Your transformation starts with a single conversation. Call me at 708-738-3296 to schedule your free 20-minute discovery call today. During this call, we'll discuss your specific goals, I'll answer all your questions about hypnosis, and we'll determine the best approach for your unique situation.
Don't wait for the "perfect" time to start feeling better. That time is now, and I'm here to help you make it happen. Let's explore together how hypnosis can serve your highest good and help you step into the relaxed, empowered version of yourself that's waiting to emerge.
Let's explore together how your mind's natural capacity for change can serve your highest good. The relaxed, empowered version of yourself is waiting – and it's closer than you think.
REACH TO US:
708 - 738 - 3296
Email:
Address:
Design by WEBPAGES FOR THERAPIST
© Copyright HypnoTechoGeek. All Rights Reserved