Run with compassion, breathing in discomfort and breathing out relief for yourself and others.

English

This 28-minute guided meditation is designed to accompany you through an entire run, paced around 5:30 minutes per kilometer. Rooted in the Tibetan practice of Tonglen, you’ll train the mind to breathe in discomfort and breathe out strength—turning your run into a moving compassion practice. The track includes stretches of silence with gentle background music, allowing you to settle into the rhythm while staying connected to your breath and intention. 

Ideal for runners seeking more than just performance—this is endurance as inner training.

Running With Compassion: A Tonglen Practice

Tonglen in Motion, a compassion run. Welcome. Before you begin your run, take a moment to pause and connect. Stand or walk slowly. Feel your feet meeting the ground. Feel your breath moving in and out. This run will be more than exercise. It will be a practice, a moving meditation, a training of compassion through the body. We begin with Tonglen. Tonglen means breathing in discomfort and breathing out relief. Not only your own, but eventually the suffering of others too. Let's warm up with that spirit. As you stretch, hips, hamstrings, calves, shoulders. Breathe with intention. Breathe in. Any tightness or tension. Breathe out. Softening. Strength. Space. Let's try it together. Inhale. Take an effort. Exhale. Send strength into the muscle. Inhale. Receive the body's resistance. Exhale. Support it with breath and focus. Move through a few light stretches now. Forward fold. Quad stretch. Open the arms wide and breathe into the chest. Each stretch, each breath is part of the preparation. Not just for your run, but for your heart. When you're ready, begin your run. We'll stay with the breath for a short stretch now. Just follow it. Steady and calm. I'll return to guide you soon. As you find your pace, come back to your breath. Let it guide the rhythm of your movement. You may feel your body adjusting. Joints waking up. Muscles engaging. Breathe in. The effort. Breathe out. Steadiness. This is your time to care for yourself. To strengthen your body and your mind. Tonglen begins here. With you. Inhale. Your own pain, frustration, fear or fatigue. Exhale. Kindness to yourself. Compassion. Focus. You are not running to escape anything. You are running to meet it. Keep running with the breath. Let each inhale and exhale ground you. In a moment, we'll set your intention. Now, begin to expand. As your body finds rhythm, let your heart open. Bring to mind someone you know who is struggling. A friend. A colleague. A parent. Hold them lightly in your breath. Inhale. Their burden. Exhale. Relief. Support. Strength. You're still running your own race. But your breath becomes bigger. You're not just running for you. You're running for others. Inhale. Effort. Yours and theirs. Exhale. Ease. Compassion. Presence. Now, let the practice settle into your rhythm. Keep breathing in challenge and breathing out strength. I'll guide you again shortly. Let your awareness shift again. Bring to mind someone you love deeply. A child. A partner. A dear friend. Someone whose pain you'd gladly carry, if you could. Inhale. Their hardship. Exhale. Your love. Strength. Clarity. Let the rhythm of your stride hold them. Let your breath be a gift. You are running with them. For them. You may find that when the run is no longer just about you, it gets lighter. Your effort becomes devotion. Breathe. Run. Expand. Let your body move. Let your breath lead. Tonglen is alive in your stride now. Continue with this awareness. I'll be back in a bit. Now take a wider breath. Think of all the people running today. Some run to train. Some run from fear. Some run from war. From hunger. From grief. Some wish they could run, but can't. Let them into your breath. Inhale. Their pain. Exhale. Peace. Strength. Relief. You are not trying to solve everything. You are training your heart to stay open. Even when the weight feels heavy, let your stride carry this intention. Let your breath hold the world. This is Tonglen in motion. This is the way of the Yoda. You're deep in the heart of the practice now. Keep running with compassion. I'll return to close the session soon. Let your awareness return now. To your breath. To your body. To this moment. You've run with strength. You've run with compassion. You've practiced holding discomfort. Not with resistance, but with clarity. Let that stay with you. If you plan to keep running, continue in this way. Breathing in suffering. Breathing out care. If this is the end of your run, slow down. Walk mindfully. Thank your body. Thank your breath. And remember, every step was a gift. This is Tonglen in motion. This is the way of the Yoda. Run well. Be well. And thank you for your practice with me today.