How to Do Tonglen Meditation (Guided Tutorial)

Helping to develop compassion, connection, and other key positive mental states, Tonglen is an essential part of Tibetan Buddhist Vajrayana meditation practice. The practice involves visualizing the taking of suffering from others and giving of joy to them. Psychologically, this method trains the mind to become less self-centered and more caring.

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About Liam: Liam, the Founder of FitMind, received a B.A. from Yale and worked in finance before traveling to Asia to study meditation.

[FitMindMeditation]

How'd the meditation go for you? Let us know in the comments.

[nancybabbitt]

I just discovered this meditation and have been practicing it for the last 2 weeks. It has totally transformed my approach to other’s pain- especially when the other causes me pain. So many of us have that person- a friend, a mother, a boss- that causes us pain and our ego gets in the way of opening our consciousness to this person. The other aspect that I think you might want to add is that to “breathe out compassion, or love” you have to believe that you have in you, an infinite amount of love to give. Often, when we are hurting, our ego convinces us we don’t have an abundance of compassion and love or that the ego wants love in return before we can fully give love. I like Pema Chodron’s explanation to keep this meditation in your heart and out of your mind and that particular instruction made all the difference for me. Also, the book “The Inner Work” (by Mat and Ash) is an excellent guide to understanding the limiting aspects of our ego and how these aspects block our ability to reach a higher level of consciousness. I personally was reading this book the same time I listened to this meditation with Pema and the two together allowed me to open a door in my heart and mind that had been closed- mostly because my ego was pushing it closed despite me trying to open it with my mind. moving into my heart has really been wonderful. Thank you.

[mechanessie]

I really wish this was 3-4 times longer. The music, background noises and your voice are so beautiful and relaxing. Thank you for this.

[vibesallbyelena]

Thank you for clear explanations, a peaceful voice and good vibes. I have done the meditation and I was crying, I felt compassion and happiness for the people I have done it. Namaste 🙏🦋☀️

[shadowsruss]

Wow - that was special. Thanks for sharing.

[SilvanaGrafAuthor]

Beautiful guidance into a practice that is scary to some. I have benefited greatly from it. Also doing it on the spot, when I see a homeless person or an accident on the highway.

[ccc]

Your explanation and technique are beautiful. Thank you.

[kehbellakeh]

I recently lost my daughter she was a twin. My meditation guide told me about this yesterday. Thank you💛⭐

[CMeaganMichael]

Your voice is beautiful. What a gift. Thank you for sharing this. <3 :)

[hansenmarc]

This was such a beautiful meditation. Thank you so much for sharing it. 🙏

[norganic]

Thank you for this explanation /meditation. Many videos I found say “guided meditation” but are just an explanation. This one is both which is what I was looking for. I found this video to be so helpful to elevate my energy and help all those who are suffering.

[jonmichaelroberts]

Wow I have never heard such a simple and wonderful presentation on tonglen. I hope you can share this with so many people In the simple way you do!

[TheShabooka]

that was fantastic i am really grateful i came across this ; thank you and thank youtube for that
I actually cried because i remembered someone who died

[yoniversechannel]

thank you.that was helpful with a nice calming voice.

[ELACAnatomyHelp]

What a beautiful practice! I look forward to learning to turning my mindset toward compassion for others!

[FeelingIsHealing]

Amazing. I loved this, thank you so much for sharing 🙏💚

[GreghouseVanBouten]

I find this practice helpful when experiencing intrusive thoughts while meditating. I tell myself to stick with it for the sake of those I'm thinking about. It's funny because I'm more resilient for others than I am for myself. Sometimes though, you have to trick yourself for your own good ;)

[carolynhall]

Thanks for reminding me about this breath/meditation.

[YAM]

I felt very peaceful, but I need to work on envisioning the subjects of my meditation. Thank you for the explanation and guidance

[sarahanlon]

Wonderful relaxing voice, good phrasing and expression. one of the best I've heard.