TONGLEN
Buddhist Practice of Compassion
The Buddhist practice of Tonglen is a timely meditation. For those of us who seek refuge to replenish our spirits, Tonglen creates a sanctuary to peacefully and mercifully hold and heal our suffering and the suffering of the world.
The Practice
Your Suffering
Begin by finding a quiet time and space for prayer.
Use your breath to enter into your inner sanctuary – a quiet and restful place in your body.
Be still. Breathe into and out of that place.
When you are ready, open yourself to bring any pain, sorrow, fear, doubt, or distraction that is troubling your mind into that place. Don’t let the space get crowded. Think of one thing that is taking away your spirit or energy and give it a home.
Breathe in your pain.
Breathe out your pain.
Be still in the empty place. Fill it with compassion. Be at peace.
The Suffering of Someone You Love
Open up your heart to the suffering of someone you love.
Breathe in their pain.
Breathe out their pain.
Be still in the empty place. Fill it with compassion. Be at peace.
The Suffering of Someone Who has Caused you Suffering
Open up your heart to the suffering of someone who has hurt you.
Breathe in their pain.
Breathe out their pain.
Be still in the empty place. Fill it with compassion. Be at peace.
The Suffering of the World
Open up your heart to the suffering of the world.
Breathe in our pain.
Breathe out our pain.
Be still in the empty place. Fill it with compassion. Be at peace.
Conclusion
Be still in your sanctuary.
Fill it with light.
Breathe in. Breathe out. Be grateful.
