Tonglen, Walking Meditation, Eye Gazing & More Meditation Practices

Tonglen in a Nutshell

“Tonglen” is Tibetan for “sending and receiving” (or “giving and taking”) and is the name of a Tibetan Buddhism meditation practice.

DEFINITION

It refers to our willingness to take on the pain of others we know are hurting and extend to them whatever we feel will ease their pain, whatever will enable them to stay present with the sorrows and losses and disappointments of life… There are various ways that tonglen is taught, but the essence of it is breathing in that which is unpleasant and unwanted and breathing out—sending out—that which is pleasing, relieving, enjoyable. – Pema Chodron 

Purpose / Benefits

• Develop compassion and strength.
• Develop ability to connect with — be present to — suffering.
• Reduce selfish attachment.
• Develop and expand lovingkindness.
• Purify karma.

CONNECTING WITH SUFFERING

The tonglen practice is a method for connecting with suffering — ours and that which is all around us — everywhere we go. It is a method for overcoming fear of suffering and for dissolving the tightness of our heart. Primarily it is a method for awakening the compassion that is inherent in all of us, no matter how cruel or cold we might seem to be. – Pema Chodron 

ONE OF THE RICHEST & BRAVEST PRACTICES WE CAN DO

Tonglen is one of the richest and bravest practices that we can do… The practice of Sending and Receiving helps us to get in touch with the obstacles that prevent us from understanding and caring. Through our own experience with suffering and the development of an atmosphere of openness toward it, we can begin to accept and be with others and ourselves in a more open, kind and understanding way. Our own difficult personal experiences then become the bridge that leads us to compassion. – Joan Halifax