Tonglen Practice Flashcards
First step of Tonglen
First, settle your mind by taking three to five deep breaths, bringing each one all the way down to your belly and then gently releasing it. Then chose someone as a focus for this tonglen meditation. It could be a loved one, especially someone who is going through a difficult time; or you could chose a group of people displaced from their war-torn home and struggling to get by in a cramped refugee camp, for instance.
What should I contemplate after the first step of Tonglen?
Now contemplate, “Just like me, they too wish to overcome suffering.” On the basis of this recognition, generate a sense of concern for their well-being and the wish that they be free of pain, fear, and sorrow.
What’s the third step of Tonglen?
With this compassionate wish, imagine that their pain, fear, and sorrow emerge from their bodies in the form of dark clouds that enter your body… breathing in, they dissolve into a radiant orb of light at your heart, where they are completely extinguished. Imagine that as a result of your taking away their suffering, they become free from pain, fear, and sorrow.
After I imagine the clouds and the radiant orb, what should I do?
While thinking of them, reinforce the thought, “Just like me, they too aspire to happiness.” On the basis of this recognition, generate the wish that they find peace and joy.
After I think “Just like me, they too aspire to happiness”, what should I do?
As you cultivate these caring thoughts for them, and as you breathe out, imagine sending white clouds and light rays from your heart that touch them, bringing them your compassion, your joys, your good fortune, and everything that is good in you. Imagine that they find peace, strength, and happiness. Repeat this alternating practice of taking in pain, fear, and sorrow and sending out peace, joy, and safety.
After I imagine sending white clouds and light rays from my heart, what should I do?
Now try to see if you can make this taking in and sending out bigger. Say, if you have just done tonglen for a loved one who is going through a difficult time, extend it to many others who might be in a similar situation. Take in… and send out.
How should I extend tonglen to a difficult person?
You could even extend tonglen to individuals whom you consider difficult, those who wish you ill and have treated you unfairly. Contemplate that they too, just like you, do not wish to suffer; they too just wish to be happy and have peace.
What’s the final step of tonglen practice?
Finally, if your heart feels big, extend tonglen to all beings. Imagine taking away the pain, fear, and sorrow of all beings, sending to them your loving-kindness and compassion. Remain in silence with this thought for a little while.
