Tonglen Meditation

April 12, 2018

Tonglen is a practice of exchanging oneself for others. This is an approach of sending and taking meditation with an attitude of extraordinary compassion and love for all. The intent is to open your heart accepting suffering and being able to transform it into love.

Find your seated position and drop into your present moment. Find your centre and when aligned begin your meditation.

  1. Inhale all of your personal suffering. Exhale love. Spend some time in this space before you move on.
  2. Bring someone you care about or that is suffering into your meditation. Inhale their suffering. Exhale love. Spend some time in this space before moving on.
  3. Bring your meditation to a global issue. Inhale the suffering of all those suffering. Exhale love.

Come back to your centre and bring some gratitude into your centre for all that you have. The tonglen meditation is done with the hope of healing ones attitude and restoring it to wholeness, as well as healing the troubles of the world.

-Adapted from Lama Surya Das book Awakening the Buddha within