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Tonglen Meditation How to Practice

Meditation has been around for thousands of years and comes in many different forms. One form of meditation that has gained popularity in recent years is Tonglen meditation. Tonglen, which means “giving and receiving” in Tibetan, is a practice that helps us develop compassion for ourselves and others. In this article, we’ll take a closer look at Tonglen meditation and how to practice it.

What is Tonglen Meditation?

Tonglen meditation is a practice of giving and receiving that helps us develop compassion and loving-kindness. It involves imagining that we breathe in the suffering and pain of others and exhale our own happiness and peace. This practice is a reversal of our natural tendency to avoid pain and seek pleasure. Instead of turning away from pain, we lean into it with an open and compassionate heart.

How to Practice Tonglen Meditation

Settle into a comfortable meditation posture, either sitting or lying down. Close your eyes and take a few deep breaths, allowing your body and mind to relax.

Focus on your breath, feeling the sensation of air entering and leaving your body. Bring your attention to the present moment and let go of any distracting thoughts.

Imagine someone in your life who is suffering, whether it’s a loved one or someone you don’t know well. Picture their pain and suffering, and feel it as if it were your own.

As you inhale, imagine that you are taking in their suffering and pain. Feel it entering your body and heart, and hold it with compassion and love.

As you exhale, imagine that you are sending out happiness and peace to that person. Picture them receiving your love and positive energy, and feel their suffering being lifted.

Repeat this process for as long as you like, focusing on different people and situations that bring up feelings of compassion and love.

Three Essential Tools for Developing Wisdom in Tonglen Meditation

Mindfulness: Mindfulness is the foundation of all meditation practices, including Tonglen. It involves being fully present in the moment, observing your thoughts and emotions without judgment or attachment. Mindfulness helps us develop awareness of our own suffering and the suffering of others.

Compassion: Compassion is the ability to feel the pain of others and respond with love and kindness. It’s the heart of Tonglen meditation, as we take in the suffering of others and send out positive energy in return. Cultivating compassion helps us develop empathy and connect with others on a deeper level.

Wisdom: Wisdom is the ability to see things as they truly are and respond with clarity and understanding. It helps us develop insight into the causes of suffering and the nature of reality. Wisdom helps us develop a broader perspective on our own experiences and the experiences of others.

Benefits of Tonglen Meditation

Tonglen meditation offers many benefits for both the practitioner and those around them. Some of the benefits include:

Developing compassion and empathy for others
Cultivating a greater sense of connectedness and community
Decreasing feelings of anxiety and stress
Improving mental clarity and focus
Enhancing emotional regulation and resilience


Tonglen meditation is a powerful practice that can help us develop compassion and loving-kindness for ourselves and others. By breathing in the suffering of others and sending out positive energy in return, we learn to lean into pain with an open heart and cultivate empathy and understanding. With mindfulness, compassion, and wisdom, we can use Tonglen as a tool for personal growth and positive change in the world around us.