So many of us are watching with horror over the turmoil and suffering that’s happening around us – whether it’s in our backyard or other parts of the world. Violence and war and hunger, sickness, disease… among people, among animals. Rather than shutting down, I’ve learned to lean on tonglen meditation practices to help me stay grounded, compassionate, and connected, even in the face of profound suffering.
Looking at the Unrest
It can be overwhelming for many of us. I regularly see people who are troubled and despairing over the unrest either in their own backyard or across the globe. In moments like these, finding peace amid anxiety and uncertainty can help us meet the world with an open heart instead of shutting down. With that in mind, I offer this short practice gifted to us by Tibetan Buddhism.
If you have a friend or family member who is an empath and has been especially struggling, I highly recommend you share this video with them.
Why We Use Tonglen Meditation Practices
Rather than try to push the suffering of others out of our minds, I want to share with you a practice that comes from Tibetan Buddhism, which can be very helpful when this wave of despair washes over us about suffering.
It’s called Tonglen. In the Tonglen meditation practice, we visualize taking in the pain of others with every in-breath and sending out through our exhale … lightness, relief, and healing. For me, it’s become a meaningful way of bringing greater depth to my daily meditation practices, especially during difficult times.
And if it’s hard to visualize that, when you breath out, we can say to ourselves as we think of those in need: May you be safe, may you be free, may you be at peace and may you be happy.
You can do this anytime… when the sadness weighs on you, this is a way to transform how we relate to this suffering or you can make this a regular part of your meditation practice. The growing research about meditation benefits offers valuable insight into why practices like Tonglen can support emotional well-being and inner resilience.
Whenever we encounter suffering — be it a news story, a family member’s pain, or a stranger’s distress—this Tonglen practice offers a tool for transforming our reactions and and creating a sense of interconnectedness with others. I believe these tonglen meditation practices are a form of radical courage in a difficult world.
It’s very soothing,
So let’s just take a couple of minutes here to practice tonglen.
We breathe in, visualizing the pain and suffering of others, and breathe out safety, freedom, peace, and happiness for people and animals. As we continue this practice, we naturally become better at noticing emotional triggers before they overwhelm us, creating space to respond with greater compassion and awareness.
Choosing Empathy Over Fear
By embracing, rather than avoiding suffering we go right to it. This practice is designed to awaken our compassion and altruism and it turns the natural human tendency to shy away from suffering on its head. This intentional exchange is not just a meditative technique but a radical act of empathy, aiming to cultivate an enlightened mind through this willingness to share in the suffering of others.
It expands our capacity for compassion and empathy. It reminds us of our deep interconnectedness with all beings and serves as a pathway to personal and collective healing. By practicing Tonglen for a couple of minutes, we learn to respond to the world’s pain with love and compassion rather than avoidance and fear.
May you be safe, may you be free, may you be at peace, may you be happy. What a lovely blessing for each and every one of us. I’m Becca Williams and I want you to lead your most magnificent life and I want to help you do that.
High there Becca,
i enjoy this little presentation a lot, thank youuu 🙏
Thank you for telling me Johannes ☺️
What a lovely video, Rebecca. You look great and your thoughts and practice are just what we all need in this day and age of stressful news. Perfect message for NOW. Keep up the wonderful work. Thank you!
Rosemary
Thank you! People, particularly really sensitive people – mostly women but a lot of men, become forlorn with a sense of helplessness over the current state of affairs and other things going on closer to home. Tonglen is a form of taking in the suffering and, energetically, composting it and releasing in on the wings of love.
Thank you for that reminder of such a beautiful practice of tonglen. A beautiful tool of compassion just like the Metta Bhavna which I learnt from the FWBO community.
Its funny but Ive never felt that ‘the world is falling apart’ – even in my most anxious hour… its always tended to be IM the one falling apart! LOL
To focus on one’s trauma is helpful, as our Emotions works is about bringing awareness to what’s happening in our own life. I don’t mean being in “our” story but rather being in a very observational and curious capacity, which I believe you are.
Often, those of us who do or have lived with trauma, the “personal” pain is very close to the surface and, when we can REALLY receive it, this is where the healing accelerates. And when we can bring the commitment and will to this work we can process and release these difficult emotions that are bothering us – because they only really want to be seen and responded to. And this is what I teach:) xobecca
Thank you Becca, just discovered this through your recent post. My past traumas,and biology have definitely made me highly sensitive and i do feel a sense overwhelm sometimes. Practice and awareness certainly help. Your offerings are such a gift.
Peace…Michael