You Can Do It!
Make your vow to help others real with this meditation teaching from PEMA CHÖDRÖN.
first stage in the practice of tonglen, or taking and sending, is a
pause, a moment of stillness and space, a brief gap. If you need an
image for this, you can reflect on any experience of wide-open space,
such as gazing out at the ocean or looking up into a cloudless sky.
second stage is a visualization, working with texture. As you inhale,
breathe in hot, heavy, thick energy—a feeling of claustrophobia. breathe
it in completely, through all the pores of your body. Then, as you
exhale, breathe out a sense of freshness, of cool, light, bright energy.
radiate it outward 360 degrees. Continue for a few minutes, or until
the imagery is in sync with the in and out breaths.
third stage involves breathing in a specific painful situation, opening
to it as fully as possible, then breathing out spaciousness and relief.
Traditionally we begin tonglen for a person or animal we wish to help,
but we can also begin with our personal experience in the moment—a
feeling of hopelessness or anger, for example—and use that as a
stepping-stone for connecting us with the painful feelings of others.
the fourth stage, we extend tonglen further. If we’re doing it for a
friend with AIDS, we extend it to all of those with AIDS. If we’re doing
it for our alcoholic sister, we extend it to all alcoholics, to all of
those suffering from addiction. If we’re already doing tonglen for all
of those experiencing the same pain we are, we can extend it to all of
those, all over the world, who are suffering in any way, mentally or
physically. And we can extend it still further to include all of us
caught up in self-absorption, all of us tormented by our fixated minds
and our inability to let go of hope and fear.
a general guideline, we start tonglen practice with a situation that is
immediate and real, not something vague or impersonal. Then we extend
it to include more and more beings who are suffering in a similar way,
as well as all of us suffering from ego clinging, all of us suffering
from resistance to uncertainty and impermanence.
we ourselves have had even a glimmer of what egolessness feels like, of
what awakening feels like, of what freedom feels like, then we want
that for others too. When we see that they’re hooked, instead of being
critical and judgmental, we can empathize with what they’re going
through—we’ve been there and know exactly how they feel. Our wish for
other people is the same as our wish for ourselves: to appreciate
ourselves, to recognize when we’re caught and disentangle ourselves from
those feelings, to stop reinforcing the dysfunctional patterns that
prolong our suffering, to reach out to others, to experience the
goodness of being human.
we do tonglen as a formal practice or on the spot, does it take time to
get used to? Yes, it does. Does it take getting accustomed to the
rawness of pain? Does it take patience and gentleness? Yes, it does.
There’s no need to get discouraged when the practice seems too hard.
Allow yourself to ease into it slowly and at your own pace, working
first with situations that are easy for you right now. I always remember
what my teacher, Chögyam Trungpa, used to say when i was losing my
confidence and wanted to give up. He’d sit up tall and smile broadly and
proclaim, “You can do it!” Somehow his confidence was contagious, and
when I heard those words, I knew I could.
once read a poem about practicing tonglen in a time of war. The imagery
was of breathing in bombs falling, violence, despair, losing your legs
and coming home with your face burned and disfigured, and then sending
out the beauty of the earth and sky, the goodness of people, safety and
peace. In the same spirit, we can breathe in hatred and jealousy, envy
and addiction—all the sorrow of the human drama—using our personal
experience of that pain and extending tonglen to all others caught in
the same way. Then we can breathe out flexibility, lightheartedness,
nonaggression, strength—whatever we feel will bring comfort and
upliftedness and relief. the pain of the world pierces us to the heart,
but we never forget the goodness of being alive.
Trungpa once said, “The problem with most people is that they are
always trying to give out the bad and take in the good. That has been
the problem of society in general and the world altogether.” The time
has come for us to try the opposite approach: to take in the bad and
give out the good. Compassion is not a matter of pity or the strong
helping the weak; it’s a relationship between equals, one of mutual
support. Practicing tonglen, we come to realize that other people’s
welfare is just as important as our own. In helping them, we help
ourselves. In helping ourselves, we help the world.
From Living Beautifully With Uncertainty and Change by Pema Chödrön, © 2012. Published here by arrangement with Shambhala Publications, Inc.