In challenging times, like those we’ve faced recently, embracing compassion and kindness becomes essential. Meditation serves as a powerful tool for reducing stress and anxiety, allowing us to gain perspective. Amidst the uncertainty around us, establishing a meditation routine can help ground us in the present, offering a much-needed sense of tranquility. If you’re finding it difficult to cultivate compassion and joy (and who isn’t?), then tonglen meditation could be the answer.
You might be wondering, “What exactly is tonglen?” That’s a valid question. Similar to certain manifestation techniques, this form of meditation isn’t widely known. However, it can play a crucial role in lifting your spirits or starting the new year on a positive note, even if you’re generally skeptical about meditation practices. Read on to discover how tonglen could enhance your well-being.
What is Tonglen Meditation?
Tonglen is derived from Tibetan, combining “tong,” meaning “letting go,” and “len,” which means “accepting.” Therefore, tonglen translates to letting go and accepting (though we know that’s easier said than done!). This practice, also referred to as “taking and sending,” challenges our typical reactions to suffering. Instead of avoiding pain, as many of us do, tonglen encourages us to transform it, promoting healing for both ourselves and others. It invites us to awaken our inner compassion, fostering personal peace and contributing to a better world.
Skeptics might roll their eyes, but this isn’t just some feel-good mantra. Tonglen meditation has deep roots in Tibetan Buddhism, originating in the 11th century when leprosy was widespread in Tibet. Practitioners shared this technique to assist those suffering in their healing process, enabling them to help others.
Tonglen is beneficial for those experiencing physical suffering and for those looking to escape negativity. This includes individuals dealing with anxiety, depression, or even challenges with difficult family members or rude strangers.
Why Practice Tonglen?
The essence of tonglen lies in visualizing the act of inhaling the pain of others with each breath, while exhaling what may benefit them. This requires a certain level of courage to access our compassionate side, particularly when meditating on someone who frustrates or has hurt us.
When faced with suffering, many people tend to ignore it or flee from it. We might even feel resentment towards those who cause us pain. However, tonglen encourages us to look within to understand our shared experiences of suffering, allowing us to extend grace and kindness to others. By healing others, we often find our own healing.
Examples of Tonglen Guided Meditation
When practicing tonglen meditation, it’s crucial to remain focused and use positive affirmations. Here are some phrases to guide your meditation:
- “Having recognized the futility of my selfishness and the great benefit of loving others, may I bring joy to all beings.”
- “May you feel safe. May you know your belonging. May you realize the truth of who you are.”
- “My loving heart radiates comforting light as I breathe out, making me feel cared for.”
- “I extend my meditation to other animals in distress, breathing in their pain and exhaling peace and freedom.”
How to Practice Tonglen Meditation
Tonglen can be adapted to suit your preferences, whether formal or informal. It involves inhaling someone’s suffering and exhaling what they need, such as love or forgiveness. You can practice this while going about your day or during a dedicated meditation session. Here’s a simple guide to get started:
- Find a quiet, comfortable space where you won’t be disturbed.
- Close your eyes and take deep breaths to center yourself.
- Visualize someone you wish to help—often, it’s someone you struggle to show compassion towards.
- Breathe in, focusing on their pain and what troubles them, envisioning yourself absorbing their suffering.
- Breathe out, sending them happiness and peace, imagining what would bring them joy.
- Continue this practice for as long as you wish—just five to ten minutes can be transformative.
With time, tonglen meditation can help you spread positivity to the world, including yourself.
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Summary:
Tonglen meditation teaches us to embrace suffering compassionately, allowing us to cultivate kindness not only towards others but also towards ourselves. By practicing this form of meditation, we can transform negative feelings into positive ones, fostering a deeper connection with the world around us.