The Tonglen Practice for Fearlessness: 9-Minute Meditation

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As long as we are indulging in the exhilarating fear of this season, we might as well look at the monsters inside, get to know the real fear already there.

The spiritual equivalent of watching a scary movie during your scary season is meditation. Oh yeah.

In the Wisdom of No Escape, Chodron talks about the Tonglen practice, which “has to do with cultivating fearlessness.” It’s a meditation, which is the best way to get to know your fear. “Since meditation has this quality of bringing you very close to yourself and your experience, you tend to come up against your edge faster. It’s not an edge that wasn’t there before, but because things are so simplified and clear, you see it, and you see it vividly and clearly.”

This meditation has 4 steps in order to progress us safely through, like walking through a haunted house.

To get in touch with the boddhicita, which means ‘courageous heart,’ we must touch on a sense of openness and spaciousness. For 5 breaths, imagine your heart expanding on the inhale, and on the exhale, you create spaciousness. This opens up the space.

  1. Now on the inhale, imagine breathing in the dark, hotness of fear and then on the exhale, we breathe out white, cool, light pleasure and love. 5 breaths like this.

  2. Then we call to mind something in our lives that is causing fear or the feeling of being stuck. We bring up and feel all qualities of this, breathing it in on the inhale. For the exhale, breathe out the love of a loving, some goodness of a situation in your life, ventilating, opening and sending out spaciousness, giving it out to the world on your exhale. 5 breaths, please.

  3. Finally, we take in the overall fear of the world with the inhale, and for the world, we breathe out loving-kindness and compassion to all the world because everyone is feeling fear and pain. 5 breaths. Recognize that the uncomfortable fear you feel is something all sentient beings have and give out your love and joy to the world. We’re all sharing the same experience.


On this site, I offer short, guided meditations that address specific issues and themes. I use a lot of different techniques from breath work to visualization and mudra. Though I know the benefit of guided meditations, there is a lot to be said for meditating without guidance, and instead either meditating in silence or with music/sound. Sounds can be ultra healing and helpful when it comes to letting the mind relax into the right state for meditation. Just like a guided meditation, they can be a catalyst for a clear and beautiful practice.

I wanted to find the perfect type of sound or music, not only for my yoga classes, but for my own personal meditations. I found two wonderful sources:

  • Isochronic Tones & Binaural Beats: You can get a specific set of tones for any outcome you want to see in your meditation, just like my guided meditations bring you to a certain benefit. These mp3 tracks provide brainwave entrainment in order to bring about cognitive, physical and emotional benefits. These audios reset your brainwave frequency to bring about any number of specific, healing outcomes. I’m a light sleeper so their sleep audios really helped me by adjusting my brainwaves to set up for some delta wave sleep.

  • Paleo Mind: So along those same brainwaves, these beautiful sounds change the way your brain communicates with the rest of your body. They actually change the way you think and feel, and with the help of this music, raise your vibration. We can affect the way the nervous system communicates. And therefore, change the whole game of how we are in the world. Try Paleo Mind if you’re not sure about Isochronic Tones above. These tracks are also geared toward specific benefits like Chakra Healing, Pure Positivity, Deep Sleep, Energy Booster and Total Focus. Love them.

  • Both of the options for brainwave treatment above are instant downloads. So if you’re sick of my voice, then try one of these awesome ways to get the perfect sound for your meditations.


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.


    Comment below about your experience with this meditation!

    Related: Witches & Monsters: Why We Celebrate Fear + 3 Practices for It

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