Chapter 1: Understanding Tonglen

Tonglen is a Tibetan Buddhist meditation technique designed to help individuals feel more balanced, relaxed, and compassionate.

Many self-help and spiritual books often overlook practical, actionable steps. Despite reading about the importance of relaxation and mindfulness, I frequently find myself slipping back into compulsive behaviors once I close the book. The key to maintaining progress lies in practice.

A spiritually inclined friend of mine has developed a daily routine of several practices that takes about three hours to complete. While I admire his dedication, I often struggle to find that much time in my day. Therefore, I focus on simpler, more manageable practices. One such method that I have recently incorporated into my routine is Tonglen.

Section 1.1: The Essence of Tonglen

Tonglen, which translates to "giving and taking," is a meditation practice that can be performed almost anywhere and for any duration. This makes it an excellent choice for those who may feel intimidated by traditional forms of meditation.

The core of Tonglen involves the following steps:

• Inhale the pain and suffering of yourself and others.
• Exhale compassion, healing, and space for yourself and others.

Subsection 1.1.1: Practicing Tonglen During Overwhelming Emotions

When faced with overwhelming emotions, Tonglen can provide a gentle refuge. Here are some scenarios:

• Feeling powerless? Inhale for yourself and for everyone experiencing similar helplessness.
• Confused? Inhale for those sharing your confusion, and exhale clarity and relief.
• Exhausted? You already know what to do.

Chapter 2: Making Tonglen Your Own

Since most of us aren't Buddhist monks, there's room for personal adaptation in this practice. You might choose to do just five cycles or practice while lying down instead of sitting in a specific posture. The goal is to feel comfortable and at ease.

This video features Pema Chodron discussing the practice of Tonglen, providing insights and guidance on how to incorporate this technique into your daily life.

Embracing even a few cycles of Tonglen meditation can bring significant relief. Don't just take my word for it—try it for yourself!

In this video, Dr. Erika Rosenberg leads an intensive course on active compassion through Tonglen, offering deeper understanding and practice tips.