In the realm of spiritual exploration, practices like Tonglen extend beyond traditional mindfulness, paving the way for a profound “spiritual awakening.” Rooted in compassion, these practices align with the wisdom imparted by a “spiritual teacher,” guiding individuals toward a deeper understanding of self and others. In the journey of self-discovery and healing, practices like Tonglen become gateways to a realm that goes “Beyond mindfulness“—a sacred space where the heart’s compassionate breath becomes a transformative force in our lives. As we delve into these realms, we may find solace, wisdom, and a path to navigate the complexities of existence, guided by the light of compassion and understanding.
2. Stephan Bodian offers webinars, retreats, videos,
books, and spiritual counseling that make profound
spiritual teachings and practices accessible to a global
audience. He studied and practiced for many years
with great masters in the nondual wisdom traditions of
Zen, Dzogchen-Mahamudra, and Advaita Vedanta,
and in 2001 he received Dharma transmission
(authorization to teach) from Adyashanti.
ABOUT STEPHAN BODIAN
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3. Tonglen, rooted in Buddhist tradition, is a profound healing practice
that transcends self-focused meditation. Instead of inhaling
positivity for personal benefit and exhaling negativity, Tonglen
involves the compassionate act of breathing in the suffering of
others and exhaling love and understanding. This practice
harnesses the collective heart we share, fostering
interconnectedness and offering solace in times of difficulty.
UNVEILING THE HEALING POWER OF COMPASSIONATE
BREATH
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4. RECOGNIZING INTERCONNECTEDNESS
At its core, Tonglen is a testament to the realization that we are not
fundamentally separate but intricately connected. The practice dismantles
illusory walls that seem to isolate us, allowing genuine compassion to
permeate our being. In a world rife with conflict and pain, the fear of being
overwhelmed dissipates through Tonglen, as it not only lightens the
burden of others but also empowers and heals our own hearts through
the recognition of nondual interbeing.
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5. Connecting with the Heart
Begin by assuming a comfortable position, taking a few deep
breaths, and settling into your usual meditation. Close your eyes
and locate your heart’s “soft spot,” where love and compassion
naturally arise. Cultivate these feelings, welcoming them into
awareness. If connecting with compassion proves challenging,
envision loved ones or beings embodying love and light, filling
your heart with these qualities.
THE FOUR-STEP TONGLEN PRACTICE
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6. Observe your mind’s current state. Inhale negativity, darkness, or
agitation, welcoming these feelings into your heart’s soft spot.
Envision their transformation into clarity, calm, peace, and joy. Exhale
these positive qualities back into your mind, repeating the process for
several minutes. Visualize negative energy as dark smoke and
positive energy as a refreshing breeze if it aids the practice.
TRANSFORMING THE MIND
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7. Imagine a version of yourself in front of you, acknowledging personal
stress, suffering, or dissatisfaction. Cultivate warmth and compassion
for your own struggles. Inhale your own suffering into the soft spot in
your heart, exhaling a soothing, caring energy toward the version of
yourself before you. Continue this exchange for a few minutes.
COMPASSION FOR YOURSELF
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8. Visualize people facing suffering, whether loved ones in challenging
situations or individuals globally experiencing threats to their well-
being. Allow love and compassion to grow in your heart. Inhale their
suffering, exhaling soothing, caring energy that envelops and fills their
hearts. Continue this compassionate exchange for as long as you feel
called.
COMPASSION FOR OTHERS
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9. As you conclude the Tonglen practice, observe the transformative
impact on your being. Notice the warmth, compassion, and
interconnectedness you carry into your day. Tonglen, with its
emphasis on compassionate breath, serves as a powerful tool not
only for personal healing but also for becoming a vessel of
compassion and understanding in the broader world. Whether you
resonate with this practice or not, its exploration is an invitation to
embrace the healing power of the heart.
CONCLUSION: EMBRACING COMPASSION IN ACTION
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10. In the realm of spiritual exploration, practices like Tonglen extend
beyond traditional mindfulness, paving the way for a profound
“spiritual awakening.” Rooted in compassion, these practices align
with the wisdom imparted by a “spiritual teacher,” guiding
individuals toward a deeper understanding of self and others. In the
journey of self-discovery and healing, practices like Tonglen become
gateways to a realm that goes “Beyond mindfulness“—a sacred
space where the heart’s compassionate breath becomes a
transformative force in our lives.
CLOSING NOTE: BEYOND MINDFULNESS TO SPIRITUAL
AWAKENING
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