Tonglen Meditation for Cultivating Compassion

Find a comfortable position, either sitting or lying down. Allow your body to settle and your eyes to gently close. Take a slow, deep breath in through your nose, feeling your belly and chest expand. Then exhale fully through your mouth, releasing any tension or tightness.

Continue breathing naturally, feeling the gentle rise and fall of your breath. Notice any sensations arising in your body. Any areas of comfort or discomfort, ease or unease. Simply allow them to be, without needing to change or fix anything. Meet your present moment experience with kind acceptance.

Now, bring to mind someone you know who is struggling or in pain. It could be a loved one, friend, coworker, or even someone you don't know well. Imagine them in front of you, sensing what they might be going through.

As an act of compassion, visualize breathing in their suffering with each inhalation. Imagine it as dark, heavy, hot energy entering your body. But rather than taking it on as your own pain, let it touch your heart, expanding your capacity for empathy and understanding. Breathe their suffering in, and allow your heart to open.

Then, as you exhale, send them relief, ease, love, and light. Picture a soft, cool, bright energy flowing out from your heart to theirs. With each breath out, offer them whatever they most need in this moment - comfort, peace, strength, healing. Silently say to them "May you be free from suffering. May you have joy and wellbeing."

Continue this practice for a few minutes, breathing in their pain and difficulty, and breathing out spaciousness and compassion. If your mind wanders, gently return to the image of this person and the flow of your breath.

Now expand your awareness to others who may be hurting - in your family, community, and the world. With each inhalation, breathe in the suffering of all beings. The loneliness, grief, anger, fear, despair. Let your heart crack open with tenderness and care.

And with each exhalation, send out an boundless wish for their happiness and peace. May all beings everywhere be held in love. May they be free from suffering. May they touch joy and be at ease. Continue breathing in suffering and breathing out compassion for a few minutes, feeling your heart expand to include all of life.

Then release the visualization and return to the natural flow of your breath. Notice the sensations of inhaling and exhaling. The gentle expansion and release in your body. Rest in the spaciousness and warmth of your heart.

Slowly begin to deepen your breath, awakening your body. Perhaps wiggling your fingers and toes. And when you feel ready, gently open your eyes, letting the light enter.

Take a moment to appreciate yourself for doing this compassion practice. By transforming suffering, you are not only supporting your own freedom and ease, but uplifting others as well. Remember that you can return to this practice anytime to open your heart and awaken compassion. Thank you for your practice. I wish you well.