Tonglen meditation 3: Sending compassion to others

This Tonglen meditation is a visualisation focused on expressing compassion towards another person. When practicing Tonglen towards others, you are encouraged to take on others' sufferings, and give out happiness and wellbeing - reversing our habitual way of responding to discomfort. This sending and receiving is aligned with the breath.

Tonglen is a meditation practice found in Tibetan Buddhism. Tonglen means 'giving and taking'. Credit: Cavan Images/Getty Images/Cavan Images RF

Out of love, we give all our happiness and wellbeing and merit.

Wallace Lee

Tonglen is a meditation practice found in Tibetan Buddhism. The word Tonglen means 'giving and taking' or sending and receiving. Wallace Lee is an instructor with Rigpa Australia, a network of Tibetan Buddhist Meditation centres around Australia. The Tibetan word ‘rigpa’ means natural, pristine awareness.

Great Minds is a podcast from SBS Audio that guides you through different meditation styles from around the world.

In season two, experience meditations led by practitioners of Ngarayamūrah, Mettā, Vipassana, Tibetan Tonglen, and sound bath meditation. Try three short episodes in each style.

Listen to Great Minds in the SBS Audio app, LiSTNR, Apple Podcasts, Google Podcasts, Spotify or wherever you get your podcasts.