# Taking and Sending Meditation

**Published by:** [Adontai](https://paragraph.com/@adontaimason/)
**Published on:** 2023-10-07
**URL:** https://paragraph.com/@adontaimason/taking-and-sending-meditation

## Content

Tonglen, also known as "taking and sending," is an ancient practice that challenges our traditional way of thinking. Typically, we strive to avoid pain and seek pleasure. However, Tonglen involves a visualization exercise where we imagine taking in the pain of others with each breath, and then sending out whatever may benefit them on our outbreath. This process allows us to break free from our old patterns and develop love and care for ourselves and others. By practicing Tonglen, our compassion expands and awakens within us. We become open to the vast spaciousness that is shunyata, and we start to feel the boundlessness of our own being. Tonglen can be utilized to alleviate the suffering of people experiencing physical pain, illness, nearing the end of their lives, have passed away, or are going through any form of distress. It can be performed as a formal meditation or in spontaneous moments. For example, we can use Tonglen when we encounter someone in pain while walking, exhaling their pain alongside our deep breaths. When practicing Tonglen, it is important to breathe in and out for everyone. We must learn to transform what may appear harmful into a source of healing and relief. Commonly, we tend to turn away when someone else is suffering because their pain triggers our own fear, anger, confusion, and resistance. However, Tonglen is designed for individuals like us who have the desire to be compassionate, but may also be fearful or hesitant. Rather than criticizing ourselves, we can use our personal challenges as a catalyst for understanding the struggles faced by people across the globe. Through our own suffering, we can cultivate compassion for all. Tonglen meditation follows four phases:BODHICHITTA FLASHTake a moment to quiet your thoughts. This stage involves tapping into a state of absolute bodhichitta, or opening up to the fundamental clarity and spaciousness within.START THE VISUALIZATIONEngage with sensory imagery. Inhale experiences like warmth, darkness, and heaviness, simulating the feeling of being closed in. On the exhale, release sensations of coolness, brightness, and lightness, evoking a sense of freshness. Fully breathe in, allowing the negative energy to enter your body through every pore, and when you breathe out, emit positive energy from every pore. Repeat this process until your visualization aligns with your inhalations and exhalations.FOCUS A PERSONAL SITUATIONConcentrate on a personal experience that brings you pain. Tonglen is often practiced for the benefit of someone close to you. However, if you find yourself stuck, you can simultaneously perform the practice for yourself and others who share the same pain. For instance, if you feel overwhelming inadequacy, breathe in that feeling not just for yourself, but for everyone who shares this struggle. On the outbreath, radiate confidence, sufficiency, and relief in any way that resonates with you.EXPANDING COMPANYBroaden the scope of giving and receiving. When you engage in Tonglen for someone you care about, extend it to include all individuals facing similar circumstances. Practice Tonglen for everyone going through the same situation, rather than limiting it to one person. Furthermore, Tonglen can also be performed for individuals you may consider as your enemies – those who have hurt or harmed you. In fact, Tonglen is specifically designed for those whom you view as enemies because they have caused harm either to you or others. Breathe in their pain and send them relief. Tonglen has limitless possibilities. As you continue to practice, you will notice your compassion expanding, as well as an increased awareness of the inherent emptiness present in everything. Over time, you may be surprised by how much you are able to do for others at your own pace. Press Tab to write more...

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