Meditation 101

Loving Kindness and Compassionate Living


Tonglen is Tibetan for ‘giving and taking’ (or sending and receiving). It is also known as exchanging self with other. The practice originated in 12th Century Tibet and is one of the fundamental practices in the Mahayana Buddhist tradition.

“Giving and Taking” practice:

  • reduces selfish attachment
  • increases a sense of renunciation
  • purifies karma by giving and helping
  • develops and expands loving-kindness and bodhicitta

Bodhicitta is “enlightenment-mind”, or the mind that strives toward awakening, empathy, and compassion for the benefit of all sentient beings.

Tonglen is the seventh slogan, under Relative Bodhichitta, in a mind training practice called Lojong. Learn more about Tonglen here.

Try Tonglen Meditation

Heart Chakra

The heart chakra, or Anahata means ‘unstruck sound’ in Sanskrit. It holds the center of love, empathy, and compassion. When fully open, the heart chakra becomes a channel for Universal Compassion.

  • Element: Air
  • Color: Green
  • Stones: Aventurine, Jade, Rose Quartz, Green tourmaline, Green Calcite
  • Scents: Rose, Neroli, Marjoram, Lemon, Yarrow, Eucalyptus, and Jasmine
  • Mudra: Lotus
  • Affirmations (I love)...

Try Heart Chakra Meditation

Buddha of Compassion, Chenrezig (Loving Eyes)

Tibetan chant: Om Ma Ni Pe Me Hung

Mantra Collection- Om Ma Ni Pe Me Hung

Rainbow Light by Lama Ole Nydahl Audio Guided Meditation

Breath Meditations

Light and Breath by Lama Ole Nydhal Audio Guided Meditation

Meditation on Karma and Change by H.H. 17th Gyalwa Karmapa

More Meditations

Cultivating Abundance Meditation

Full Moon Meditation


Reading List