Atisha's Heart Meditation: Guided Inner Alchemy

Atisha (or Atisa) was a Buddhist master from India, who travelled to Tibet and became a key figure in Tibetan Buddhism (and tantra). His meditation involves using one's breathing, the heart as the space for alchemy to transform all energies (especially the suffering of oneself/close relationships/the world) into love. This approach is unique, in that instead of breathing in the "positive" and exhaling the "negative" - this meditation does the opposite.

For this guided meditation, I take things slowly: starting with a bit of theory, then the practice. Bring awareness to the heart, breathe in - breathe out. By using the heart to transmute (and even transform) my own suffering and emotions, I've found that it expands love for oneself and all. Compassion, joy and peace.

All is (the) Self. :-)
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There are 3 or 4 Phases, depending on which version(s) you use:

PHASE 1: Breathe in your suffering, darkness, emotions or whatever you may be resisting. Breathe out healing, love, acceptance.

PHASE 2: Repeat phase 1 but breathing in the suffering of those closely related/or around you, and breathe out healing, love & acceptance. (Some combine this phase, and cover it in phase 3 below).

PHASE 3: Repeat the process - breathing in and out the entire world...

PHASE 4: *According to Osho's method - begin with bringing total awareness to one's heart before continuing the first 3 phases and remain a witness afterwards.

Recommended duration: 30-45 Minutes
LINK TO OSHO'S METHOD: https://www.osho.com/meditation/osho-active-meditations/osho-heart-meditation
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