Tonglen meditation involves visualizing the suffering of others as dark smoke absorbed into the heart, where it is purified and transformed into light, then radiated outward.
In Buddhist psychology, there are three fundamental reactions to the experience of any phenomenon.
- Whenever we encounter something pleasant, we tend to want more of it, which leads to the suffering of attachment.
- Whenever we encounter something neutral, we often fail to notice it or consider it unimportant, which leads to the suffering of ignorance or indifference.
- And Whenever we encounter something unpleasant, we tend to want less of it, push it away, and develop an aversion, which leads to the suffering of anger.
If one were to examine their day to day experiences of objects, they would find a small percentage is pleasant, far more are neutral, and the largest share is actually unpleasant. It isn’t necessarily that every encounter is unpleasant, but even those experiences that are pleasant or neutral can become unpleasant due to attachment and ignorance which often accompanies them.
The Buddha noted in the First Noble Truth that suffering is the natural state of the human condition.
Human Suffering: Understanding Dukkha in the First Noble Truth
Since suffering is an inherently unpleasant experience, many people develop a strong aversion to it. In fact, one of the primary motivations of Buddhist practice is to escape the ordinary suffering of human life.
Tibetan Buddhist Lamrim: Developing Renunciation for Samsara
Once a practitioner develops the desire to leave the sufferings of Samsara behind, they enter the Buddhist path. For Mahayana Buddhists, the Lamrim path leads them to find enlightenment through cultivating compassion for others.
The first eight steps in Lamrim encourage the practitioner to value others equally and with more regard than themselves. The ninth step is designed to deepen the connection and compassion for others by feeling their pain without pushing it away or developing aversion to it.
Taking Meditation (AKA Tonglen)
In Tibetan Buddhist Lamrim teachings, the meditation of “Taking” (also known as Tonglen) is a profound and compassionate practice aimed at transforming suffering and developing loving-kindness and compassion.
The practice begins with the recognition of suffering, both one’s own and that of others. Practitioners acknowledge the universal nature of suffering in samsara (the cycle of birth, death, and rebirth).
Practitioners then focus on the suffering of others, imagining it vividly and empathizing deeply with their pain and difficulties. This contemplation helps cultivate genuine empathy and compassion.
During the meditation, individuals visualize taking in the suffering of others as they inhale. This act symbolizes the willingness to bear the suffering of others and transform it into a source of purification and healing.
As practitioners breathe in the suffering of others, they imagine that this suffering is transformed into a bright, healing light at the heart center. This process signifies the alchemical transformation of suffering into positive energy.
On the exhalation, practitioners send out love, compassion, and well-wishing to those they have taken suffering from. They envision this positive energy as a healing light that alleviates the suffering and brings happiness to others.
Taking meditation extends to all sentient beings, without discrimination. Practitioners do not limit their practice to a specific group but aspire to alleviate the suffering of all beings, including those they find challenging or difficult.
The act of taking suffering and transforming it fosters spiritual growth by nurturing qualities such as compassion, empathy, and loving-kindness.
Taking meditation is closely linked to the development of Bodhicitta, the altruistic mind that aspires for Buddhahood in order to benefit all sentient beings. It aligns with the Bodhisattva’s commitment to work tirelessly for the welfare of others.
The Bodhisattva Vow: A Path to Compassion and Enlightenment in Tibetan Buddhism
Contemplation
Consider what you read in this post and focus on the following first-person narrative:
I wish to liberate all living beings from their suffering. May all the suffering, fears, and challenges faced by every living being ripen upon me, freeing them from enduring these hardships. May all the suffering and struggle of every living being gather as black smoke and disolve into my heart, destroying my self-cherishing. I will transform this black smoke into pure white light through the power of my intention and radiate this strong purifying light into the hearts of all living beings.
Object of Meditation
Having contemplated the above, on each in-breath visualize the black smoke of suffering penetrate your hear, and on the outbreath, visualize the white light shining forth touching every living being. This act of purifying negativity and radiating goodness is the object of meditation.
We should continue this practice with each breath for as long as possible.
Taking meditation is not confined to the meditation cushion but extends to daily life. It inspires practitioners to feel the suffering and wish goodness upon others in all their interactions.
Tibetan Buddhist Lamrim teachings on the meditation of Taking involve the compassionate act of willingly bearing the suffering of others and transforming it into positive energy, love, and well-wishing.
This practice is a powerful means of developing empathy, compassion, and Bodhicitta, ultimately leading to the alleviation of suffering and the attainment of enlightenment for the benefit of all sentient beings.
