This introduction taking and giving (tonglen) meditation was created for those who may be new to meditation and are considering it as a tool for letting go of suffering and negative feelings and thoughts. The idea is to allow the negativity to be taken in to the greatest extent possible for yourself and anyone else on the planet who shares a similar feeling. Then to exhale relief to both oneself and to anyone else experience the same sort of suffering. In this way, the practice becomes one of generosity as well as self-care. Please reach out with any questions.

Attachments to people and ideas are strong. They provide security, stability, identity, and more. Even if they no longer serve us, they likely once did. Saying good-bye to them equates to saying good-bye to part of ourselves. A little piece of us dies along the way.

I will be taking a break from the live meditations after Sunday September 27th. I will however be posting new meditations from time to time. You can sign up for my meditation newsletter or find them posted on Facebook, Twitter or just go to the Meditations tab at www.stayfierce.com

I also offer personalized private or group meditations. So if this is something that you would like to have tailored to you individually or as a group, perhaps for your school or your employees or group of friends, you can reach out to me and we can decide what type of meditations you'd like how long you'd like them to be. and they can weekly, bi-weekly, monthly, etc.

To help you come to your place of calm - your place of relaxation and your place of inner peace. Use this as a guide to allow yourself to unwind from stresses and tension or when you want to take a break.

When you do this meditation, it is the most excellent thought transformation and the best psychology to make the mind happy no matter what problem there is mental or physical. It is the best treatment for the mind and, through that, for the body. Also, if you are sick this is the best healing and it also helps heal other beings.

This guided meditation uses techniques of relaxation and imagined visualization to help positively enhance your happiness and inner healing energy through universal loving-kindness This session may also be used for alleviating symptoms of anxiety and depression. By practicing mindful loving kindness you may notice that you are more able to naturally increase your own compassion, tolerance, understanding, and acceptance for both yourself and for others. This meditation experience may be repeated as often as you choose to reinforce your positive intentions.

Today we are doing a meditation on self-compassion. We cause ourselves so much stress through non-stop self criticism, mistrusting ourselves and second guessing our choices and decisions. And not looking after our own needs enough. A little awareness and loving-kindness towards ourselves goes a long way.

In the practice of Tonglen (Taking and Giving) we experience opening up to a negative feeling instead of resisting it. This allows us to move past it and share the relief by an exchange of pain for joy which exudes out of us the more we practice.

This Relaxation Meditation helps bring your awareness to gratitude for yourself and giving yourself permission to let go and relax in this moment. Awareness is another way to think of what Love is.

In this short meditation, I introduce the practice of meditating with eyes opened. It is good to use mindfulness to engage a structured viewpoint of experience. You can gain different types of insights by doing something a little more directed like this.

Please feel free to comment. If you like this, I will do more and longer versions.

In this short meditation on Precise Awareness, you can explore that our experiences with sensations, sounds, thoughts and feelings are at their core something we can observe and let go of. There is no need to hold or control them. They are always changing and always will.

In the practice of Tonglen, you exchange the sense of self with the other, taking and giving, should be practiced alternately. These two should ride on the inhalation and exhalation of your breath.

The benefits of this type of practice:

reduce selfish preoccupation

increase a sense of letting go

purify intention by giving and helping

develop and expand loving-kindness and interconnectivity

When we shift consciousness to open mind, natural loving kindness and acceptance and peace of mind and well-being arises without trying. Enjoy the Heart Centered Meditation.

Alternate Nostril Breathing is a simple yet powerful technique that settles the mind, body, and emotions. You can use it to quiet your mind before beginning a meditation practice, to ease racing thoughts, ease anxiety and stress, or if you are having trouble falling asleep.

This FIERCE Grounding Meditation helps connect you to the strength, power and energy from the Earth. Reminding you that you can trust the steady support that is always there for you no matter what else is happening on the surface or inside you.

The Taking & Giving practice, also known as Tonglen, has the ability to open us up to compassion, healing and incredibly open-hearted thinking.

Walking meditation is a profound and pleasurable way to deepen our connection with our body and the earth. Being mindful of each movement can be incorporating into other repetitive activities that involve movement, such as showering, folding laundry, errands. It is a way to bring mindfulness into everyday life on the spot. It can also help us evaluate our movements within the space with inhabit.

A gentle meditation using mindfulness and self-compassion to manage self-criticism and develop a healthier, kinder relationship with yourself. Self-criticism is an unhelpful habit that can sometimes be destructive and cause emotional pain. This meditation helps you to see self-critical thought patterns as an expression of part of you that you may have once relied on but can let go of to promote growth, flexibility, and strength. Practicing mindfulness and self-compassion can loosen up old self-critical habits that may have been present from childhood and develop a kinder, more appreciative way of being with yourself.

You are the merely space in which all thoughts and sensations appear. During this meditation we begin to explore this concept of ultimate awareness.