Who
Gets Well:
Tonglen Meditation
by Barbara D. Allan
Author of Conquering Arthritis
This newsletter is the second in a series on the whys
and hows of emotional, mental, and spiritual healing.
Over the years, I have spoken with many people who
either have, or once had, arthritis. One of the most
striking things about those who are able to completely
heal themselves is that they have integrated emotional,
mental, and spiritual healing with their attention to
their physical bodies. This has reinforced my own knowing
that, with an illness as difficult as arthritis, it
is generally mandatory to address the body but that
alone isn't enough.
The last newsletter described the general process of
emotional release as it relates to deep healing.
This week's newsletter describes one technique (Tonglen
meditation) that fosters this type of release.
In upcoming issues I will explore what needs to happen
mentally and spiritually for complete healing to take
place.
Tonglen Meditation
Tonglen meditation comes from the Tibetan Buddhist tradition.
It has a long history of helping conditions that have
generally been considered hopeless, including leprosy
and, in our time, AIDS.
Tonglen meditation is simple, but has great power.
It was the first remedy that ever gave me relief from
can't-sleep-at-night, want-to-scream type of pain. I
became fascinated with the fact that one moment I could
be in extreme pain and the next I could be in
profound pleasure and relaxation. The only difference
was whether I was doing this meditation or not.
At first I could only hold this meditation for a moment
or two. As I practiced, I was gradually able to hold
it longer. I worked up to 5 minutes, then 10 minutes
and eventually longer.
My Favorite Form of Tonglen
Meditation
There are many variations of Tonglen.
My personal favorite is working with my own pain and
that of everyone else in the world who is experiencing
that exact same kind of pain, at exactly the same moment.
This may seem overwhelming. But while it may seem counterintuitive,
opening up to a concept this large can create a tremendous
sense of spaciousness and relief within your own being.
Indeed, part of the power of the Tonglen practice comes
from reversing what we usually do when we are in pain:
the way we shut down in fear of feeling more pain. In
truth, cutting ourselves off from ourselves and others
is painful, in and of itself. This meditation teaches
us an alternative.
How to Do Tonglen Meditation
Tonglen meditation is a practice that is only useful
if you feel called to do it. It is totally optional
and should never be forced.
Get into as relaxed and comfortable a position as is
possible for you. Breathe slowly and deeply. Place an
equal amount of time and attention on both the in-breath
and the out-breath.
Become aware of the exact location and scope of pain
you want to work with. Where is it in your body? Where
does it start? Where does it extend to? What does it
feel like?
On the in-breath, breathe in your pain and the pain
of everyone else in the world who is experiencing this
exact same kind of pain at exactly this moment. You
may wish to visualize this as a dark, heavy, dense,
toxic, tar-like substance.
On the out-breath breathe out a thought, prayer, or
intention for the exact remedy that you and every other
person experiencing this pain needs to be instantly
relieved of this pain. You may wish to visualize the
toxic tar-like substance releasing into thin wispy smoke
or light that heals everything it touches.
Continue this breathing sequence as long as you are
able, allowing it to open and heal you.
Help Releasing Emotions in a Healing Way
To help people learn this emotional release process,
I have created a 6-CD set of guided meditations which
teach some powerful and effective ways to do this release
work. What I teach I learned through the Buddhist tradition,
particularly the Tibetan practice
of Tonglen and the ancient Buddhist practice of Vipassana
(the modern day practice most like what the historical
Buddha taught).
Special for Website Visitors
Let me guide you through the meditations that were instrumental
to the releases of anger that lead to my own healing
from arthritis.
Anger leads to inflammation in the body. Releasing
it is critical to deep healing of arthritis. It is better
than any anti-inflammatory drug.
Website Special:
Let me guide you through the Tonglen meditations
that provided me with my first experience of transforming
can't-sleep-at-night, want-to-scream type of pain
into pleasure and relief.
Website Special:
2 CD set: Intro Guided Meditation CD plus
Tonglen Guided Meditation CD.
Get the 2 CD set for only $27: CD
set
View my larger guided
meditation CD collection
Next: The
Old Story |
