Tonglen: A Prayer for The End of Suffering

//Tonglen: A Prayer for The End of Suffering

Tonglen: A Prayer for The End of Suffering

Part of much meditation is a practice called tonglen. The Dalai Lama is said to practice tonglen every day. It is the practice of praying for yourself and for others, rather than focusing on breath, on the compassionate observation of the Monkey Mind, the Idea Horse. I was introduced to the idea of tonglen many years ago by Pema Chodron. When meditating,  I mark my breathing with beads on a mala. My mala has the traditional 108 beads, divided into four sections. Toward the end of my meditation, I come to a set of beads I have dedicated to my practice of compassion. For the first bead, I pray for myself to be free from suffering and the root of all suffering.  Then, I pray for my husband. Then, my animals. Then, my family and friends.  (Don’t judge the order in which I choose to pray.)

I travel the beads, from those I love, to those I like, to those I know, to those I resent, to those I fear, to those I don’t know who may be suffering — people who are grieving, who are refugees, who are in danger — and I end tonglen on the last bead with an in breath where I imagine taking in all the suffering of the world, and on the exhalation, I pray for all sentient beings to be free from suffering and the root of all suffering.

One goal of tonglen is to reduce our self-centered attachment to happiness. The longer I practice this, the more I am aware of the vastness of human suffering. Early on in my practice, I used  many beads for fears and resentments. I am down to one. It’s a stubborn heartache: the loss of a few old friends over the years.  The best news is that I do not judge the heartache, I bathe it in compassion.

Today, my most fervent prayers are not so much for loved ones who are safe, but for those who are suffering in the darkest ways: people in need of medical care, safety, love. The other morning, I found myself praying for everyone who owned a gun. On the next bead I prayed for everyone who lived near anyone who owned a gun. My mediation evolves as I evolve. I am grateful for the willingness to continue the practice and to feel happy in sharing it with you.

Jizo draped in malas

Jizo draped in malas



By | 2019-01-23T15:32:50-07:30 March 28th, 2013|All|4 Comments

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  1. Kim March 31, 2013 at 2:06 pm - Reply

    This got me thinking of a prayer shawl I made for someone. I didn’t know who would end up receiving it, but I thought about this person and what they needed with every knit & purl- it was a great meditation.

  2. Kate April 4, 2013 at 10:27 am - Reply

    Valerie — Thank you for sharing your Tonglen.
    I have just started listening to Pema and reading her offerings.
    Having received a mala from a dear friend, your process will help me consciously use it.
    Many thanks for continuing your email list, and keeping me as one of your followers.
    You are deeply appreciated.
    May blessings and gratitude continue to fill your life each and every day.
    — Kate

  3. kat suszczewicz April 22, 2013 at 9:30 pm - Reply

    I lost my mom (well, her skin and bones anyway) to a brain tumor in 04. Her nieces in Japan folded 1000 cranes each with a prayer. It was such a comfort. I struggle with life and my sense of self, but for some reason, your fb page reels me in. thank you for that.

  4. Deborah LaPorte October 5, 2020 at 7:34 am - Reply

    I really appreciate your suggestion of praying for those who own guns as well as those in close proximity to them. I often find myself so frustrated with mindsets different than my own and am grateful for ideas on what to do with these negative feelings.

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