“Your Daily Dose” is a quick two minute read packed with bite-sized wisdom from all the great teachers. But you could also choose to turn it into something more… a powerful daily practice for personal growth. Give it a try!
A message from today’s meditation:
The illusion of being separate and isolated, this is the “prison” we are addressing today. Albert Einstein, physicist, had a logical way of looking at what the world is and what humans are, that was at times so clearly simple that it made him sound like a spiritual teacher. To him our oneness with the entire universe was obvious.
“A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” – Albert Einstein
Tonglen meditation is the recognition of this universal togetherness that Einstein saw in science. We can choose to live in a constant war with everything around us but for better or worse, the truth is we are only here because of what came before us. We are a manifestation of the world around us, and we can improve our relationship with this world. After all, when you change the way you look at things, the things you look at change!
“Inhale stress, exhale generosity. The Buddhist instruction for tonglen reverses what the ego wants to do, which is hold on to pleasure while rejecting pain, and finally allows us to relax with ourselves just as we are. Finally, we can be honest, brave, open and cheerful. Finally, we can truly let go.” – Waylon Lewis
“Tonglen practice begins to dissolve the illusion that each of us is alone with this personal suffering that no one else can understand.” – Pema Chodron
“Tonglen is a way for you to be with people who need you – beginning with yourself.” – Pema Chodron
Take those very last words seriously… beginning with yourself.
Here’s the crucial insight that many people miss: Tonglen isn’t just about compassion for others. As Pema wisely states, “Tonglen is a way for you to be with people who need you – beginning with yourself.” This isn’t selfish; it’s foundational. Think about it. How can you extend genuine compassion to others when you’re withholding it from yourself? The prison Einstein describes is not locked from the outside – we hold the key. When we stop treating ourselves as separate from the love and acceptance we seek, we begin to dissolve the walls that divide us from the rest of existence.
If you are unable to give yourself the intimacy of acceptance that we all yearn for… then you will always feel separate and isolated in this world.
Join us for a moment to free yourself from your own prison of separateness, or what Einstein called, “the optical delusion of our consciousness.” Not only will you strengthen your relationship with all of the humans around you, but the biggest benefit will be your relationship to your SELF.
As you embark on this journey of self-discovery and universal compassion, repeat the following mantras to yourself:
- “I breathe in the dark clouds; I exhale light.”
- “I step out of the prison separation; I embrace oneness.”
- “I send compassion to myself and all beings.”
- “With every breath, I embrace unity and love.”
Take a moment today to pause, breathe, and connect with the infinite web of life. Begin with yourself, and watch how your circle of compassion expands to touch the world around you.
Have a beautiful day awesome humans!
– pierre –
Today’s LIVE meditation is: Tonglen.
Today’s LIVE meditation
https://youtu.be/zyw-2WlIGdk 2021
Practice the “Daily Dose”
Let’s put it into practice! Choose what works for you – daily, once a week or whenever inspiration strikes. Putting pen to paper wires the neural pathways that will create your new habits.
1 – Affirmation
Write down your favourite affirmation on a sticky note and place it somewhere that you’ll be able to see it the whole day.
- “I breathe in the dark clouds; I exhale light.”
- “I step out of the prison separation; I embrace oneness.”
- “I send compassion to myself and all beings.”
- “With every breath, I embrace unity and love.”
2 – A moment of reflection
Use today’s question as a journal prompt. If you don’t have the time to sit down and write, just take a moment to reflect on your response.
Exploring Your Prison Walls: Einstein described our sense of separation as an “optical delusion” that creates a prison. What are the specific ways you experience this prison in your daily life? When do you feel most isolated? List some specific examples, sitting alone in a car, sitting in a packed subway car, scrolling through social media.
What beliefs or patterns keep those walls intact? For example, “I am the only one who feels this (awkward/anxious/lost),” or “Everyone else clearly has their life together,” or “I am fundamentally ‘too much’ (or ‘not enough’) for people to handle.”
3 – Quotes to share
Send a quote to someone who needs it, or share them all on social media to spread the good vibes!
4 – Q&A for deeper learning
Read through the questions and answers and write down at least one “aha moment” that clicked for you.
Q1: What exactly is Tonglen meditation?
A: Tonglen is an ancient Buddhist practice that reverses our typical approach to pain and pleasure. Instead of avoiding difficulty and seeking comfort, Tonglen asks you to breathe in suffering (your own or others’) and breathe out relief, compassion, and healing. This practice helps dissolve the illusion that we’re alone in our struggles and cultivates genuine compassion.
Q2: Why did Einstein call our sense of separation an “optical delusion”?
A: Einstein understood from a scientific perspective that we’re all part of one interconnected universe. Our feeling of being separate individuals is a trick of consciousness—we’re actually inseparable from the whole of existence. Just as a wave is not separate from the ocean, we’re not separate from the universe that created us.
Q3: Isn’t it unhealthy to breathe in stress and pain? Why would I want to do that?
A: It might seem counterintuitive, but Tonglen isn’t about dwelling in negativity. By consciously breathing in difficulty, you’re acknowledging it rather than suppressing it—which is actually healthier. You’re also recognizing that suffering is universal, which reduces isolation. The practice doesn’t leave you stuck in pain; you immediately exhale relief and compassion, transforming the energy.
Q4: Why does the practice need to begin with myself?
A: If you can’t extend complete acceptance and compassion to yourself, you’ll always feel separate and isolated—even when trying to help others. Self-compassion isn’t selfish; it’s the foundation for genuine connection. When you accept yourself fully, you unlock your ability to truly accept others and dissolve the barriers between yourself and the world.
Q5: How does changing my perspective actually change reality?
A: When you shift from seeing yourself as separate to recognizing your interconnection with all of life, you literally perceive and experience the world differently. Your relationships deepen, your sense of isolation diminishes, and you naturally act with more compassion. The external world hasn’t changed, but your experience of it transforms completely—which is, in many ways, your reality.
Q6: What if I try this practice and still feel isolated?
A: Feeling isolated is deeply ingrained for most of us, so transformation takes time and patience. Start small—even one conscious breath where you offer yourself compassion is progress. The prison of separation wasn’t built in a day, and it won’t dissolve in one either. Consistent practice gradually weakens those walls. Be gentle with yourself in the process.
Q7: Can I practice Tonglen without being Buddhist?
A: Absolutely. While Tonglen comes from Buddhist tradition, its wisdom is universal. You don’t need to adopt any religious beliefs to benefit from breathing in difficulty and breathing out compassion. The practice speaks to a fundamental human truth about connection and compassion that transcends any single tradition. Make it your own.