08.30.2024 A Universal Language   Recently, I reconnected with an old friend I hadn't seen in a few months. As we caught up on each other’s lives, our conversation shifted to meditation and Buddhism. My friend, a native Spanish speaker, isn’t Buddhist and had never practiced meditation before, so I paused to consider how to respond. I wanted to give her an answer she could relate to — something that wouldn't feel intimidating or push her away from the idea of meditating. We talked about meditation in Spanish, exploring different practices that I thought might resonate with her. That night, during my own practice, I found myself reflecting on how meditation speaks a universal language, one that doesn’t rely on words, but on experience, and even the most basic techniques offer immense value. As a long-time Vajrayana practitioner, my practice primarily involves mantra recitation and visualization, but I’ve found great value in bringing it back to the basics from time to time. In this spirit, we’re sharing three different meditation practices, each with something valuable to offer to both beginners and seasoned practitioners alike. As part of Lion’s Roar’s Spanish-language translation project, El Camino del Buda, these practices are available in both English and Spanish. We invite you to explore them, knowing their benefits are great no matter where you are on your path. —Mariana Restrepo, Deputy Editor, Buddhadharma Follow El Camino del Buda on Facebook and Instagram to stay connected with new translations and original Spanish content. (Sigue a El Camino del Buda on Facebook & Instagram para estar al día con nuestro contenido en español.)   How to Practice Tonglen Meditation   Pema Chödrön teaches us Tonglen, “sending and taking,” an ancient Buddhist practice to awaken compassion. Tonglen practice, also known as “taking and sending,” reverses our usual logic of avoiding suffering and seeking pleasure. In tonglen practice, we visualize taking in the pain of others with every in-breath and sending out whatever will benefit them on the out-breath. In the process, we become liberated from age- old patterns of selfishness. We begin to feel love for both ourselves and others; we begin to take care of ourselves and others. Para leer este artículo en español: “Cómo practicar Tonglen” ADVERTISEMENT How to Practice Shamatha Meditation   Shamatha meditation is the foundation of Buddhist practice. Lama Rod Owens teaches us a breathing meditation from the Vajrayana tradition. Shamatha meditation allows us to experience our mind as it is. When we practice shamatha, we are able to see that our mind is full of thoughts, some conducive to our happiness and further realization, and others not. It is not extraordinary that our minds are full of thoughts, and it is important to understand that it is natural to have so much happening in the mind. Over time, practicing shamatha meditation calms our thoughts and emotions. We experience tranquility of mind and calmly abide with our thoughts as they are. Eventually, this leads to a decrease in unhelpful thoughts. Para leer este artículo en español: Cómo practicar la Meditación Shamatha Jack Kornfield’s Instructions for Metta Meditation   Jack Kornfield on beginning the time-honored, heart-opening practice of metta (loving-kindness) meditation. In our culture, people find it difficult to direct loving-kindness to themselves. We may feel that we are unworthy, or that it’s egotistical, or that we shouldn’t be happy when other people are suffering. So rather than start loving-kindness practice with ourselves, which is traditional, I find it more helpful to start with those we most naturally love and care about. One of the beautiful principles of compassion and loving-kindness practices is that we start where it works, where it’s easiest. We open our heart in the most natural way, then direct our loving-kindness little by little to the areas where it’s more difficult. Para leer este artículo en español: Cómo practicar el amor incondicional LION’S ROAR PROMOTION