This introduction taking and giving (tonglen) meditation was created for those who may be new to meditation and are considering it as a tool for letting go of suffering and negative feelings and thoughts. The idea is to allow the negativity to be taken in to the greatest extent possible for yourself and anyone else on the planet who shares a similar feeling. Then to exhale relief to both oneself and to anyone else experience the same sort of suffering. In this way, the practice becomes one of generosity as well as self-care. Please reach out with any questions.

In the practice of Tonglen (Taking and Giving) we experience opening up to a negative feeling instead of resisting it. This allows us to move past it and share the relief by an exchange of pain for joy which exudes out of us the more we practice.

In the practice of Tonglen, you exchange the sense of self with the other, taking and giving, should be practiced alternately. These two should ride on the inhalation and exhalation of your breath.

The benefits of this type of practice:

reduce selfish preoccupation

increase a sense of letting go

purify intention by giving and helping

develop and expand loving-kindness and interconnectivity

The Taking & Giving practice, also known as Tonglen, has the ability to open us up to compassion, healing and incredibly open-hearted thinking.

This powerful meditation practice has the potential to transform your experience with your own thoughts, emotions and ability to empathize with other living beings.

Every Sunday at 9am ET will be an extended version of the Taking & Giving Meditation. It is best if you have meditated a little before attempting these, but if you have not and are intrigued, have at it.

The practice of Taking and Giving or Tong Len, is a meditation on taking in suffering in the form of negativity, pain, suffering and giving positivity, healing, relief and peace. It can be very powerful as a regular practice and can also help “on-the-spot” when we find ourselves in feelings of resistance.

Tonglen Meditation or Taking & Giving is the practice of taking in negative thoughts and feelings and exhaling relief, healing and wishes. This practice affords a feeling of oneness and charity. It is also something that can be done on the spot.

Taking and Giving Meditation reverses our usual logic of avoiding suffering and seeking pleasure. We visualize taking in the pain of others with every in-breath and sending out whatever will benefit them on the out-breath. In the process, we become liberated from age-old patterns of self-centeredness. We begin to feel love for both ourselves and others; we begin to take care of ourselves and others.

Taking and Giving Meditation awakens our compassion and introduces us to a far bigger view of reality. It introduces us to the unlimited spaciousness of openness. By doing the practice, we begin to connect with the open dimension of our being.