Tonglen Meditation
Just as pain can grow exponentially, so can compassion and love be inspired in countless others. All it takes is a single individual who chooses to transform negative energy into goodness. One method of doing this is the Buddhist practice of tonglen meditation, wherein you consciously draw suffering into yourself and release positive energy with each focused breath. In the Tibetan Book of Living and Dying, it is described as breathing in that which is to be healed and transforming it through the power of your own heart and the heart of Buddha. Then, in breathing out, you project that which was transformed in your heart into the hearts of others.
Earnest tonglen meditation begins when you release yourself from the misconception that it is of utmost importance to push negative things away while drawing good things to yourself. This may take ten or more minutes of meditation to clear the mind of distraction or simply preparing your mind by entering your stillest mental space and imagining your heart becoming free and full of love. Then, inhale with the awareness that you are bringing energy into yourself. Access your reference points for pain and for joy, acknowledge both, and recognize that you have the power to transform one into the other. Exhale with the awareness that you are projecting positive, loving energy throughout not only your immediate environment, but also the world.
Your first reaction to this practice may be that it is counter intuitive and this is a natural reaction. But tonglen revolves around balance, around giving and receiving. You cannot get lost in the negative aspects of the world, because in breathing out, you are a beacon of joy. Similarly, you cannot turn a blind eye to sorrow, because you bear its weight. Tonglen meditation can be practiced on a personal scale or a universal scale, depending on where you perceive immediate need.. It is as simple as breathing and yet, in practicing tonglen, you give the greatest gift you can: the gift of healing.
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