Tonglen is a Tibetan word that exactly means “giving and receiving”. This is a Buddhist meditation practice to grow sympathy, humanity, and courageousness.

1. Tonglen practice with Lama
Surya Das
Tonglen is a Tibetan word that exactly means “giving and
receiving”. This is a Buddhist meditation practice to grow
sympathy, humanity, and courageousness. It also helps us by
acknowledging our own worries and anger, dissolving decisions
on ourselves and others. In tonglen practice when we feel distress,
we breathe in with the conception of fully feeling it and accepting
it. Then we breathe out, bright sympathy, loving-kindness,
freshness anything that supports relaxation and openness. The
practical reason of tonglen is to decrease the amount and density
of suffering in the world and to replace it with total capaciousness.

2. Why Practice Tonglen?
There is great potential for personal and spiritual development through the
practice of Tonglen. Those who are looking for enlightenment through the
way of Buddhism choose to practice it because it helps them increase fearless
compassion for all creation. But there are benefits for others, who are not
practicing Buddhism, as well. When you start to use Tonglen, you will learn
that the practice actually helps you heal you own past and present suffering,
while you are focusing on helping others. Tonglen can also help stop
emotional burnout and can change your relations with other people.
Lama Surya Das shares how to practice Tonglen?
1. Relax your mind and center yourself. Briefly in a position of silence. Find
a heart-space of kindness and love.

3. Meditate for a moment on who is in distress - you, your friend, your enemy,
the world.
2. Work with feel. Ride the breath as you inhale, focus on the good in your
life and as you exhale, let go off your challenge, clash and the things that
disconnect you from others. As you inhale, it might be supportive to offer
these words: May the difficulty, worries and fears in the world be engaged
into the clear nature of my mind. And as you exhale : May all beings have
all my happiness, passion and boldness.
3. Continue to inhale and exhale, balance the outside and inside and
reversing the tendency to be attracted to the wanted and averse to the
unwanted, past the illusions of our own satisfaction or self- interest.
4. Breathe - Visualize and imagine inhaling the difficulties of those close to
your heart, exhaling the goodness. Open the circle outward until it
encompasses all beings throughout space and time.

4. 5. Whatever you meet, bring it
into your breath, your heart and
your path. Face it. Don’t try to
get around it, hope it is not there
or ignore it.
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