Tonglen
Giving and Taking
How to
On each inhale, imagine breathing in the suffering of someone struggling, visualized as a dark cloud or heat; on each exhale, imagine sending them relief, spaciousness, or light. The direction is intentionally the reverse of instinctive avoidance.
Benefits
- Builds capacity to stay present with difficulty rather than flinch from it
- A Tibetan practice specifically aimed at compassion for suffering
- Pairs well with Metta as a complementary compassion practice
Practice
10-15 minutes, starting with a specific person in mind before extending it more broadly.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
