Tonglen (giving and taking) is a profound practice to cultivate compassion and heal both ourselves and others. Using the breath, we can take in suffering and send out relief and love.
Here’s a simple way to practice:
1) Sit comfortably, spine straight, relax your body, breathe naturally.
2) Breathe in: Visualize taking in suffering, pain, or difficulty of yourself or others, as dark clouds or smoke entering your heart.
3) Breathe out: Transform that suffering into love, peace, and healing. Send it out to yourself, others, or all beings. Imagine it as light or warmth spreading from your heart.
4) Expand gradually: Start with yourself, loved ones, neutral people, those you find difficult, and finally all beings.
5) Dedicate your practice: “May all beings be free from suffering and find happiness.”
Tonglen is a heart practice — not just visualization. Even a few minutes a day can strengthen compassion, patience, and inner peace.
May this practice help you meet life’s challenges with a calm and loving heart.
Inhale Exhale