Tonglen
Buddhism
Pema Chodron
When Things Fall Apart by Pema Chodron (Shambhala Publications, 1997), Chapter 10
Tonglen reverses the ordinary instinct to seek pleasure and avoid pain. On each inhale, you breathe in darkness and suffering. On each exhale, you send out relief and compassion. It is a foundational practice of the Bodhisattva path, aimed at dissolving self-centeredness.
Pema Chodron is an American Tibetan Buddhist nun and student of Chogyam Trungpa Rinpoche. She is one of the most widely read teachers in the Western Buddhist world. Tonglen comes from the Lojong (mind-training) tradition of Tibetan Buddhism.
Tips
- Start with your own pain. It is more accessible than others'. - Work the hot/dark in and cool/light out as a felt physical sense, not just a symbol. - If the practice feels emotionally intense, return to the texture step and slow down.