Tonglen

Tonglen (གཏོང་ལེན) is a Tibetan Buddhist meditation practice of “giving and taking,” in which the practitioner visualizes taking on the suffering of others and sending them happiness. It is one of the most important practices in the Lojong (mind training) tradition of Tibetan Buddhism.

Overview

Tonglen is a central practice in the Lojong tradition, as transmitted by Atisha (982-1054) and further developed by Tsongkhapa (1357-1419) and other Tibetan masters. The practice is described in the Seven Points of Mind Training (Lojong) and is considered one of the most powerful practices for developing bodhichitta (the mind of enlightenment). The practice reverses the ordinary self-centered tendency to avoid suffering and seek pleasure, instead training the mind to take on the suffering of others and give them happiness.

Method

The practitioner sits in a comfortable meditative posture and begins by generating a feeling of compassion for all sentient beings. Then, on each inhalation, the practitioner visualizes taking in the suffering of others in the form of dark, heavy smoke, which dissolves the practitioner’s self-cherishing. On each exhalation, the practitioner visualizes sending out happiness, light, and well-being to all sentient beings. The practice is typically performed for 15-20 minutes and is often done in conjunction with analytical meditation on the causes and conditions of suffering.

Benefits and Purpose

Traditional texts claim Tonglen:

• Develops bodhichitta (the mind of enlightenment)
• Reverses self-cherishing and self-centeredness
• Cultivates compassion and loving-kindness
• Purifies negative karma
• Is a powerful practice for healing emotional wounds

Verification Notes

• The Seven Points of Mind Training (Lojong) by Geshe Chekawa is the primary source.
• The practice is widely taught in the Gelug, Kagyu, and Nyingma traditions of Tibetan Buddhism.
• Audited against Wikipedia (September 2026).