Tonglen: Breathing in Suffering, Breathing out Compassion

Tonglen is a Tibetan Buddhist practice that transforms suffering into compassion through the breath.

How to practice:

1. Sit quietly and connect with a sense of openness in your heart.

2. Think of someone who is suffering. A friend in pain, a stranger you heard about, or even yourself.

3. On the inhale, breathe in their suffering. Imagine it as dark, heavy smoke entering you. Use a softer image, or stop, if this feels distressing.

4. On the exhale, imagine offering relief and compassion. Imagine it as bright, warm light reaching them.

5. Continue for several minutes, expanding gradually to include more people, eventually all beings everywhere.

This practice reverses our instinct to avoid suffering. It is an invitation to reflect on compassion, without needing to take on another person's distress.