Can you cultivate radical compassion by breathing in the suffering of the world?
In short: Tonglen is a Tibetan Buddhist practice that challenges our instinct to avoid discomfort. By intentionally breathing in the pain of others and breathing out peace, practitioners aim to dissolve the barrier between self and other, transforming habitual selfishness into a profound, active state of altruism and universal loving-kindness.
At its core, Tonglen—which translates to 'sending and taking'—is a method of mind training designed to cultivate the qualities of a Bodhisattva. The practice involves a rhythmic exchange: on the inhale, one acknowledges and accepts the suffering of others, while on the exhale, one radiates comfort, healing, or relief. Rather than becoming burdened by the world's misery, the practitioner learns to acknowledge its existence, using the breath to convert disharmony into an antidote of peace. This process is deeply rooted in the Lojong tradition, a system of mind training that traces its lineage back to the Indian teacher Atisha Dipankara Shrijnana, born in 982 CE.
The practice is structured around the Six Perfections, which include generosity, ethical conduct, patience, enthusiastic effort, meditative concentration, and wisdom. While the ultimate goal is to develop selfless empathy, beginners are often encouraged to start with smaller, more manageable issues. This might involve working on personal harmony, improving communication within one's family, or finding peace during daily chores. By starting small, practitioners can build the capacity to eventually address more significant global or personal anguish, such as the pain of those undergoing medical treatment or the grief of those who have lost loved ones.
The mechanics of Tonglen are flexible. Teachers like Patrul Rinpoche, who lived from 1808 to 1887, suggest starting with the exhale to send out happiness, while modern instructors like Pema Chödrön often emphasize beginning with the inhale to connect with specific suffering. Regardless of the starting point, the practice relies on the intention to exchange oneself for others. By using the breath as a vehicle for this exchange, the practitioner works to dismantle the rigid psychological patterns that prioritize the self, ultimately aiming to expand the heart and mind to encompass the needs of all sentient beings.
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Sources
- Summary by Intellect · source: Tonglen
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