A Tonglen Meditation Practice for Sending and Receiving Compassion

There’s a lot of suffering out there. We know that, and many of us want to do something about it. This practice, known as tonglen, can be translated as “sending and receiving.” It is a compassion practice, where you breathe in the things that are painful or uncomfortable for others and breathe out, sending those people pleasing, soothing qualities. Tonglen is a somewhat advanced practice-I do not recommend it for beginning meditators (perhaps try this loving-kindness practice instead if you are new to meditation). That said, it’s very powerful to do, particularly at times of personal or societal tragedy.
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Through engaging in this rather intense practice we learn to become more open-hearted, offering our empathetic aspirations to people we know as well as to the world at large. It is wise to begin training in tonglen practice on the meditation seat, but after a while you may find yourself doing it naturally throughout your day.
Through engaging this rather intense practice we learn to become more open-hearted, offering our empathetic aspirations to people we know as well as to the world at large. It is wise to begin training in tonglen practice on the meditation seat, but after a while you may find yourself doing it naturally throughout your day.

[@CoachDeBora]

So many cleansing tears. I was able to reconnect with the I AM . . . and realize, even during this pandemic, I am OK. Thank you!

[@rinhoshizora8941]

this was so intense. i felt like i was floating at one point

[@donniemarshall8978]

What a blessing is this meditation!

[@samuellima8470]

I loved feeling the solidity of a mountain as well as a lovely sense of heart openess. Thank you.

[@FionaSonnenblume]

Wow that was such a powerful experience. A friend inspired me to try tonglen a few days ago. Yesterday it was exactly what I needed. I had a very shitty therapy session. Lots of anxiety and collective suffering, really struggling with the pandemic and the effects it has on me and the people that I love and care about. I cried so much and it was physically painful. I managed to get into a state of natural flow ans I could contract and expand. At some point it felt like my heart was breaking wide open and all of the sudden I had this massive wave of gratitude wash over me. I'll definetly come back to this practise. Thank you so much. I'm sending you all lots of love. We're in this together. Others feel this too. May we one day be all free from it.

[@xxNikitaNicolexx]

Lovely and thank you for extending this to the world

[@ramjeesumathi]

Thank you, it was a beautiful experience, to be able to connect with another to alleviate their suffering with an open heart, filled with gratitude

[@katalinkardos899]

Thank You🙏🙏🙏
Hope I can take off a little bit of my sons suuffering & pain after the motorcyle exident🙏🙏🙏
Thank You so much for Your guidens

[@lorenabowers205]

Thank you for making this. So needed this today and a lot of the days. ❤️

[@leemunro3272]

Thank you. Brilliant, calm and assuring.

[@jenniferboyle8129]

I appreciate the easing into this meditation with the hot/cool breathing. I was better able to handle the intensity. My heart has much to give. Thank you 🧘🏻‍♀️💚

[@TaraTatangelo]

I agree Jennifer, my mind was envisioning the divine feminine and masculine and balancing these two to then step into the next part

[@hannahedgerton4193]

Lovely. And very helpful. Thank you 🙏🏼

[@allenmaa7064]

Thank you so much for this today.

[@TaraTatangelo]

amazing visuals I had to watch a second time to focus on breath vs visuals

[@joelkoski4682]

Thankyou.

[@RhythmicFreedom]

Thank you

[@flormontero1184]

Beautiful :)

[@alexpetkanas4205]

Thank you.

[@nataliafrinak]

Thank you. I am wondering how one might transition easier between the two states of receiving & giving? I find myself becoming attached to the heaviness of the suffering I feel during the in-breath. I appreciate your guidance 🙏🏼

[@khaoulajaoudi54]

This was really absolutely great. However, does anybody have any idea on why did I feel so out of energy, tired and drowsy a couple of hours after?

[@Lud3x]

nice commercial meditation.... get real to urself

[@carolynzook5786]

Thank you

[@Chongololo09]

Thank you