In this podcast episode, Anne-Marie Emanuelli, director and founder of Mindful Frontiers LLC, briefly explains the history of Tonglen and guides a short compassion practice to generate kindness towards ourselves and others. It is appropriate for families, individuals, and groups.  
One of my favorite meditation practices is Tonglen and a well-known teacher of this practice is Pema Chödrön.  The word tonglen comes from Tibetan language and translates as giving and taking. Tong means giving or sending, and len means receiving or taking. Pema explains that in tonglen practice “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 … begin to feel love for both ourselves and others; we begin to take care of ourselves and others.” In basic terms, tonglen meditation uses visualization and breath-focus to transform negative energy into positive. 
The concluding short tonglen practice can be offered for those who are ill, those who are dying or have already passed, or those people in pain of any kind. 
Although this is a shortened version, tonglen is traditionally an extended meditation practice.  Mindful Frontiers LLC can be reached at MindfulFrontiers.net.  
You may also read a blog version of this podcast on our blog & publications page.

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