Tonglen is an ancient Buddhist practice that was developed to support easing the suffering of not only ourselves, but our community and our planet. Translated it means “giving and taking.” In this practice we turn what might be viewed as things to fear or push away, into healing medicine. It’s a great tool for tough times and for being with our own and others hardship too.

In the lineage of Shambhala Buddhism, of which I am a part of, Pema Chodron taught this practice frequently. She taught us that this is how we may turn “Poison into medicine.”

Instead of strengthening our habitual patterns of aversion and anxiety, Tonglen helps us shift these old methods into an empowering and uplifting experience instead.

How to Practice Tonglen

Tonglen can be practiced anywhere, but to get to know this medicine, begin in a place that feels comfortable to you. You can take a seated position or lie down and close your eyes while doing it.

1) Connect to Sunyata --- In Buddhism this means an expansive openness and space. You can visualize a wide-open blue sky or a vista of a large, still lake or sea. Connect to the concept of all is one and interconnectedness.

2) Focus on Personal --- Begin this practice by focusing on your personal suffering or pain. What is currently bothering you?

3) Begin to Visualize, inhale and take in --- See/visualize that which you would normally push away; the challenge you are working with right now. See its darkness, its thickness, and its claustrophobic nature. What color is it? What is the cloying smell? Breathe all of this in. With each inhalation take in the suffering of this into every pore of your body. Do this for 5 breaths.

4) Begin to Visualize, exhale and give --- See now that which would offer your challenge peace, light and positivity. What color would its healing be? What does its medicine smell like? Exhale this medicine out. Turn poison into healing. Exhale safety, comfort and love. Do this for 5 breaths.

Begin to sink this practice with both inhalation and exhalation. Taking in what’s hard and releasing what’s soft and comforting.

5) Expand to the Collective --- Now expand this practice to not just include your pain, but a close relations hurt. Breathe in their discomfort. Breathe out peace. Feel the suffering of those in your immediate vicinity (family/friends) first and then take it a step further and feel the hurt of those in your city, who may be going through suffering too. After you inhale the suffering, always exhale the medicine.

6) Expand on this after 5 breaths, from working with the suffering of your close community and city, to include your country. Then make the practice even bigger to include the whole planet. Inhale the planets pain and exhale the planets healing.

Beautiful work!

Tonglen is a great way to build compassion and connect to the expansive wisdom that not all is solid, even things we would normally run from and see as undesirable. It is a useful practice to bring into your meditation time, your work adversities and your relationship navigation too. Use it when you, or someone you know, needs to build courage, reassurance and strength.

So it is that we increase the courage of all beings, including ourselves; may all beings be free from suffering always.

*These practices, writings and instructions were created by Sarah Norrad. All copyright laws, creative or otherwise, apply, are reserved & bound to Sarah Norrad. This practice is not meant to take the place of clinical, medical or other professional support.