Motivation

In a world full of stress and pressures, it is important to find a way to experience inner peace and healing. Healing Light Tonglen offers a way to connect with our own emotions and the energy around us. This meditation practice not only promotes personal well-being, but also helps deepen compassion for others.

Background

Tonglen comes from the Tibetan Buddhist tradition and means ‘giving and taking’. This technique allows you to embrace the suffering of other people with love and compassion, while also acknowledging and transforming your own difficulties. By surrounding yourself with light and love, you can heal both yourself and others and establish a deeper connection to the world around you.

Step-by-Step Guide

1. Find a quiet and comfortable place where you can meditate undisturbed. Sit in a position that is comfortable for you, whether cross-legged on the floor or in a chair with feet flat on the floor. Close your eyes and take several deep breaths to calm down.
2. Start by observing your breath. Feel the air flowing in through your nose and filling your lungs before gently exhaling. Try to let go of all thoughts and worries and focus only on your breath.
3. Visualize a gentle, healing light floating above your head. This light is warm and loving, representing energy that is both healing and nurturing. Let this light slowly shine down towards you, as if it is permeating your entire energy.
4. Imagine this light filling every cell of your body and dissolving any tension or pain within you. Feel how the light transforms your worries into warmth and love. This is a moment of letting go – release anything that does not bring you joy.
5. When you are ready, think of someone in your life who is currently suffering or facing difficulties. Visualize this person and imagine the healing light flowing towards them. Send all your love and energy into this visualization and remember to wish them peace and comfort.
6. You can also think about different areas of your life where you are suffering. How does your heart feel when you think of these difficulties? Let the light rise for these problems as you take steps to embrace and heal them.
7. Allow yourself to feel the pain without judging or rejecting it. Recognize that both you and the person you are thinking of are complex and that suffering is part of being human. This helps you develop compassion and transform the experience of suffering into love.
8. Return to your breath. Take a deep breath and visualize the healing light entering you as you inhale. As you exhale, send this positive energy to the person you are thinking of, helping to fill their suffering with light.
9. Repeat this process several times to ensure that you are allowing the energy to flow into both yourself and the person. Take several deep breaths and feel the healing flowing through you and the light flowing to the other person.
10. When you are ready, slowly return to the space where you meditated. Take a moment to reflect on the process and feel the changes that have occurred within you. Open your eyes gently and take time to consciously perceive your surroundings.
11. After the meditation, write down what you felt. Record the experiences, emotions, and thoughts that emerged during the meditation. This can help you solidify the process and analyze what you have learned.
12. End your meditation by thanking yourself for the patience and effort you have put in. Take the positive state you have created into your daily life, and remember that you can always return when you feel overwhelmed or in need of healing.

Final Reflection

Healing Light Tonglen is a powerful practice that can help strengthen your connection to yourself and others. By consciously giving and taking energy, you can not only support others, but also promote your own healing. With regular practice, you can gain deeper insight into the nature of life, suffering, and compassion – and see the world around you in a new light.