09/15/2021
Recent Article written for Medium:
“The Hope we can all offer in the practice of Tonglen”
You do not have to be a Zen guru a Buddhist monk nor a healing practitioner to practice Tonglen. You just have to simply be compassionate and care about others. You may be wondering what Tonglen actually means. Although I am not an expert, I will say when I practice Tonglen it feels like I could be making a difference. I will do my best to explain how.
The definition offered by the great Buddhist monk Pema Chodrin and her teacher Chogyam Trungpa Rinpoche is this:
“Tonglen is a gentle, step-by-step process of opening the heart. By embracing, rather than rejecting, the unwanted and painful aspects of experience, we overcome fear and develop greater empathy for others.”
Tonglen is the Tibetan practice of “sending and receiving.” Tong means “sending out” or “letting go”; len means “receiving” or “accepting.” Tonglen can be practiced in many different ways. One of the most recognized is in a meditation. While sitting in a relaxed state with an open mind & thinking about the situation or a person/people, or maybe a place where suffering is occurring. Sitting and taking in whatever it is that’s causing the suffering taking it, breathing - inhaling it, receiving the feeling of it for them & with them, contemplating all of it and then breathing it out - exhaling and offering love, compassion, light, well being, harmony and peace.
Currently there is so much happening in our world. Historically there have always been tumultuous times, events that seem so far out of reach & our control. This however seems to be a time beyond tumultuous, a time of significant angst. Due to the many circumstances we are facing globally, there is so much effecting all of us. Granted some of what we’re experiencing maybe could have been avoided, could’ve been managed differently, managed with more awareness. Yet, here we are left to witness all that is. The pandemic, the racial tensions, inequality, climate change, the assault against human/women’s rights, environmental disasters, politics & wars.
When we think about all of this it becomes mind boggling. A general sense of fear, loss of control and anxiety can take over causing us to feel at times desperate, frustrated and defeated. Instead of focusing on all of the dark surrounding us, Tonglen teaches us a way to offer and receive light and healing instead.
For example in thinking about the 20th Anniversary of 9/11, The pandemic & spike in cases, The battle for women’s rights, not only in Afghanistan but also around the world including the US - it is too much to grasp all at once. There has been a tremendous amount of blame, divide, and despair. When it feels like it’s so much bigger than we are, than you are, it generally is. It’s so big that I personally don’t know what else to do right now to help besides offer Tonglen.
Inhaling the fear, the anxiety, the desperation, the inequality and all that is occurring that we wish was not. Inhaling it all with an Intention to be aware of the pain & suffering & exhaling love, peace, safety, compassion and so much hope To each and every person, community & country affected.
Tonglen does not have to be confined to be practiced only on a mat or a pillow in meditation. Tonglen can be practiced every time you hear of a tragedy or see someone who is suffering. Simply close your eyes and send an intention of love, hope and healing.
As a Reiki practitioner it is in our nature to send healing intentions. We are attuned to offer healing whether it be up close and personal or thousands of miles away. Energy, compassion - love hope - positive energy knows no boundaries, limitations or distance. Tonglen comes natural to me but you do not have to be a Reiki master to be able to practice offering. Offering of self, offering to care, compassion, love, hope and peace can be practiced by all of us.
There is power in numbers. The practice of group prayer, meditation & Tonglen is powerful. The more intention we can offer of hope, healing & peace (Tong) as a collective force the more that can possibly be received (Len).
“We have many fleeting golden moments in our life, but we usually speed right past them. So the first part of the practice is to just stop, notice, and fully appreciate them.” – Pema Chodron
Wendy Long is a Reiki practitioner in the Pittsburgh, Pa area. She can be reached at
Specializing in Reiki and QiGong for You and Your Pets Now Offering Remote Sessions
