Radical Acceptance: Embracing Your Life with the Heart of a Buddha

by Tara Brach

Guided Meditation: Tonglen— Awakening the Heart of Compassion The Tibetan practice of tonglen cultivates the all-embracing heart of compassion. Tonglen means “taking in and sending out.” Linked to the flow of the breath, this practice trains you to open directly to suffering—your own and that of all beings—and offer relief and care. The following meditation is a version of tonglen that can help you awaken compassion in the face of suffering. There are times when tonglen may be inappropriate. If you are struggling with the terror of having been abused, with unrelenting depression or severe emotional imbalance, tonglen may cause emotional flooding, or a deepened feeling of being stuck. In these situations, rather than practicing tonglen, seek guidance from a therapist, a teacher familiar with this practice, or a trusted spiritual guide. Sit in a way that allows you to be relaxed and alert. Feeling the natural rhythm of your breath, let your body and mind settle. The traditional practice of tonglen begins with a flash of remembrance, recognizing the awakened heart and mind. With your eyes open, take a brief moment to sense the immensity of space and the natural openness and emptiness of awareness. Now bring to mind an experience of suffering. It might be your own pain or the suffering of someone close to you—a friend or family member, a pet or other living being. Let yourself feel this suffering in an immediate, vivid, close-in way. Let it be real to you—the loss, hurt or fea...