Compassion Meditation


Tong-lin (Giving and receiving) is a practice which is embraced by several schools of Tibetan Buddhism.

This is the method of compassion; drink in all the suffering and pour out all the blessings.

The moment you take in all the sufferings of the world inside you, they are no longer sufferings. The heart immediately transforms the energy. The heart is a transforming force; drink in the misery, and it is transformed into blissfulness…… then pour it out.

Visualize breathing in through the top of your crown, take in all the miseries and sufferings, of all the beings in the world. All the darkness, all the negativity, you are breathing it in; past – present – future, breath it in through the top of the crown and let it be absorbed in your heart.

When you breathe out, breath out from the heart center, all the joy that you have, all the blissfulness that you have, all the benediction, all the love, breath out, pour yourself into Existence.


You can use this practice with anyone or in any situation in your life, to release angry, hurt, fear, loneliness, etc. Breath in through the top of the crown, and let the feelings, emotions, along with the breath flow down into the heart, breath in, and allow these emotions to be absorbed in the heart, transformed and then breath out through the heart, breath out love, joy, happiness, harmony, forgiveness.

Many Blessings, Nirup