Coaching practices for Brief Tonglen Daily Life
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Brief Tonglen Daily Life, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I pass real suffering all day
- My whole instinct is to push pain away and grab at anything that feels good, and I’m tired of how walled-off that makes me
- I’ve been fighting and trying to push away my own pain and it only tightens its grip
- Every time I get near a certain kind of suffering in this practice I notice myself flinch and want to stop or look away
- When I try to breathe in suffering from a raw, already-shaky place it just pulls me under rather than opening me
Practices that may help
- Use flash tonglen in the moment of encountering suffering
A single in-breath of someone’s pain and an out-breath of goodwill is a complete act of tonglen.
Tonglen: The Tibetan Practice of Taking and Sending - Tonglen: sending and taking
Breathe in suffering (yours and others’); breathe out relief and well-being.
Lojong: Tibetan Mind Training - Practice tonglen for your own suffering first
Use your own current pain as the object before extending the practice to others.
Tonglen: The Tibetan Practice of Taking and Sending - Tonglen: The Tibetan Practice of Taking and Sending
Tonglen ("taking and sending") is a Tibetan Buddhist compassion practice in which the practitioner breathes in suffering — their own or another’s — and breathes out relief, ease, and goodwill. It works by deliberately moving toward pain rather than away from it, which gradually reduces the fear of suffering and expands the capacity for compassion. Evidence is largely clinical and mechanistic; direct RCTs on tonglen specifically are sparse, though compassion training more broadly shows meaningful effects. - Investigate resistance to the practice honestly
The impulse not to breathe in suffering is information about where your self-protective contraction lives.
Tonglen: The Tibetan Practice of Taking and Sending - Prepare for tonglen with a brief equanimity grounding
Entering tonglen from a grounded, spacious state makes the practice sustainable rather than destabilising.
Tonglen: The Tibetan Practice of Taking and Sending - Expand tonglen to include all beings who share this suffering
Whatever you are suffering, countless others feel it too — breathe in the shared pain, breathe out shared relief.
Tonglen: The Tibetan Practice of Taking and Sending - Work with the classical two-breath texture
Breathe in something hot, dark, and heavy; breathe out something cool, bright, and spacious.
Tonglen: The Tibetan Practice of Taking and Sending - Always abide by the three principles
Maintain your vow, don’t show off, and practise impartially with everyone — not just the people you like.
Lojong: Tibetan Mind Training - Bring contemplative attention to ordinary moments
Practice full presence in mundane activities as a form of sacred attentiveness.
The Perennial Philosophy, Made Practical
Related concerns
- Directed Tonglen Practice
Tonglen ("taking and sending") is a Tibetan Buddhist compassion practice in which the practitioner breathes in suffering — their own or another’s — and breathes out relief, ease, and goodwill. It works by deliberately moving toward pain rather than away from it, which gradually reduces the fear of suffering and expands the capacity for compassion. Evidence is largely clinical and mechanistic; direct RCTs on tonglen specifically are sparse, though compassion training more broadly shows meaningful effects.
- Hot Dark Heavy Tonglen
Breathe in something hot, dark, and heavy; breathe out something cool, bright, and spacious.
Work with the classical two-breath texture
- How To Practice Tonglen Meditation
Tonglen ("taking and sending") is a Tibetan Buddhist compassion practice in which the practitioner breathes in suffering — their own or another’s — and breathes out relief, ease, and goodwill. It works by deliberately moving toward pain rather than away from it, which gradually reduces the fear of suffering and expands the capacity for compassion. Evidence is largely clinical and mechanistic; direct RCTs on tonglen specifically are sparse, though compassion training more broadly shows meaningful effects.
- Informal Tonglen Practice
A single in-breath of someone’s pain and an out-breath of goodwill is a complete act of tonglen.
Use flash tonglen in the moment of encountering suffering
- Tonglen For Beginners
Tonglen ("taking and sending") is a Tibetan Buddhist compassion practice in which the practitioner breathes in suffering — their own or another’s — and breathes out relief, ease, and goodwill. It works by deliberately moving toward pain rather than away from it, which gradually reduces the fear of suffering and expands the capacity for compassion. Evidence is largely clinical and mechanistic; direct RCTs on tonglen specifically are sparse, though compassion training more broadly shows meaningful effects.
- Tonglen Practice Guide
Tonglen ("taking and sending") is a Tibetan Buddhist compassion practice in which the practitioner breathes in suffering — their own or another’s — and breathes out relief, ease, and goodwill. It works by deliberately moving toward pain rather than away from it, which gradually reduces the fear of suffering and expands the capacity for compassion. Evidence is largely clinical and mechanistic; direct RCTs on tonglen specifically are sparse, though compassion training more broadly shows meaningful effects.
Describe your situation in your own words to search the complete practice library.