Tonglen literally means “giving and taking,” it is a Tibetan Buddhist meditation that will help us awaken compassion and free ourselves from selfishness.
In the face of pain, anger, envy, guilt, etc., be present with total awareness. One is eternal, infinite space without form or presence. All that exists is an illusion, impermanent and empty in itself, dependent on everything that surrounds it.
When we meditate on the absence of the self we understand that there can be no suffering more than in the attachment of the illusion of the self. If there is not a self there can be no suffering associated with a self. In such a way that all suffering and sorrow is dissolved in the whole of our conscious experience of inner space. In a first step you feel your mind in emptiness, you go to your inner stillness and discover the emptiness, the silence, the stillness. In a second step you are aware of this space where any illusion or concrete belief associated with a self quickly dissolves. From this consciousness we begin the Tonglen meditation.
Many beings still feel divided, separated, feel part of an illusion without understanding what happens to them. So strongly linked with the illusions of the ego, it suffers constantly.
In the Tonglen meditation one inspires the suffering of the world; You inspire the suffering of the beings that surround you, of that person who is in front of you, that animal, plant, or be.
Rapidly suffering dissolves in the space lacking a self and the consciousness of being wholeness gives us great happiness, a superior bliss. Instantly, as we inhale all the suffering and dissolves in the infinite space inside, we feel consciousness of the totality of which we are part and we feel great happiness.
Then we expire that happiness and give it to all the beings that surround us, the world, that person, animal, plant, being alive that is in front of you. To strengthen Tonglen meditation you can help visualize suffering as a heavy, dark, tangible energy even, and feel that you inhale it through the narid, like a heavy black shadow.
When exhale you can visualize how to release a white energy, light, fresh, pure.
So you repeat the inhalations and exhalations continually until you feel as if all suffering is transformed in peace.
Some people prefer to start the meditation Tonglen visualizing that Inahalan and exhale their own pain until after a few minutes in that breath they begin to breathe, inhaling and exhaling by all the beings.
Then we inhale and really feel that we collect all the pain and suffering of the world so that no being has to suffer more, and by exhale we feel as we send our openness, faith, trust, bliss, to all beings to share equally our Happiness with all beings.
There comes a time when you have an understanding that your pain and the pain of everyone around you is the same. So we open our hearts and feel great compassion and kindness.