Tonglen is a Tibetan Buddhist meditation practice that translates to “giving and taking” or “sending and receiving.” It is a powerful technique for cultivating compassion, empathy, and the transformation of suffering—both for oneself and others.

How Tonglen Works

The practice involves:
1. Inhaling (Taking in Suffering) – You visualize breathing in the suffering, pain, or negativity of others (or yourself), often in the form of dark smoke.
2. Exhaling (Sending Out Relief) – You then breathe out compassion, healing, and positive energy (often visualized as bright light) to bring relief to those in pain.

Steps for Practicing Tonglen
1. Find a Comfortable Seat – Sit in a quiet place with a relaxed but upright posture.
2. Set an Intention – Focus on a person (yourself or someone else) who is experiencing suffering.
3. Inhale the Pain – As you breathe in, imagine absorbing their suffering (fear, pain, sadness) in the form of dark smoke.
4. Transform the Energy – Allow the suffering to dissolve within your compassionate heart.
5. Exhale Healing – As you breathe out, send warmth, love, and healing energy in the form of bright light.
6. Expand the Practice – Gradually extend this to all beings who are suffering.

Why Practice Tonglen?
• It develops deep compassion by shifting focus from self-centered to others’ suffering.
• It helps with emotional resilience by facing suffering rather than avoiding it.
• It dissolves ego and attachment, encouraging selfless love and interconnectedness.
• It can be a profound tool for dealing with grief, anxiety, and personal hardship.