TONGLEN

compassion
3 MINUTES

A compassionate awareness exercise that strengthens the vagal brake.

Exercise Instructions

In a quiet space, visualize your younger self feeling the same emotions you are now. Remove their distress by inhaling it as thick smoke, transform it into pure white light, and exhale it back into them as compassion, concentrating on the sensation of calmness it brings.

How This Somatic Exercise Works

Tonglen stimulates the vagus nerve, which plays a key role in your body's relaxation response. By focusing on compassion, you can quickly reduce stress hormones, promoting a sense of calmness and well-being.

Tips For This Exercise

Start by finding a comfortable, quiet place where you can focus on your thoughts.

Visualize replacing your distresses emotions with compassion and love through inhales and exhales.

About The Author
Loren Hogue
Co-CEO NEUROFIT
Loren is Co-CEO of NEUROFIT, and a Master Somatics + Business Coach with a decade of experience coaching thousands of clients worldwide. Her work has been featured in Forbes, Business Insider, Well+Good, SHAPE, Vogue, Prevention, Thrive Global, and more.
After facing years of chronic stress, burnout, and nervous system dysregulation after a loss in her family, she launched NEUROFIT as a fast, effective and accessible solution to these challenges.
Today, the NEUROFIT app is used by 2,000+ leading doctors, therapists, and health coaches, reaching 100,000+ users in 100+ countries.
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