“Your Daily Dose” is a quick two minute read packed with bite-sized wisdom from all the great teachers. But you could also choose to turn it into something more… a powerful daily practice for personal growth. Give it a try!
A message from today’s meditation:
Use what seems like poison as medicine.
Today’s meditation journey is called Tonglen, a practice that has its origin in Tibet roughly a thousand years ago. Tonglen meditation profoundly influences our relationships with the humans around us, and here’s a short description of Tonglen.
Tonglen meditation, also known as “taking and sending,” reverses our usual logic of avoiding suffering and seeking pleasure. In tonglen practice, we visualize taking in the suffering of others with each inhale, and breathing out compassion, healing, and well-being with each exhale. It’s a powerful way to connect with the shared human experience of suffering and to develop a deeper sense of empathy and interconnectedness.
In the process, we become liberated from age-old patterns of selfishness. We begin to feel love for both ourselves and others; we begin to take care of ourselves and others.
Tonglen can be done for those who are ill, those who are dying or have died, or those who are in pain of any kind. It can be done as a formal meditation practice or right on the spot at any time. If we are out walking and we see someone in pain, we can breathe in that person’s pain and send out relief to them.
Usually, we look away when we see someone suffering. Their pain brings up our fear or anger; it brings up our resistance and confusion. So we can also do tonglen for all the people just like ourselves—all those who wish to be compassionate but instead are afraid, who wish to be brave but instead are cowardly. Rather than beating ourselves up, we can use our personal stuckness as a stepping stone to understanding what people are up against all over the world. Breathe in for all of us and breathe out for all of us. Use what seems like poison as medicine. We can use our personal suffering as the path to compassion for all beings.
So alongside the theme of looking at our relationships with the humans around us, here are a few thoughts from Thich Nhat Hanh:
“We are here to awaken from our illusion of separateness.” – Thich Nhat Hanh
“The way you speak to others can offer them joy, happiness, self-confidence, hope, trust, and enlightenment. Mindful speaking is a deep practice.” – Thich Nhat Hanh
“Every word, every look, every action, and every smile can bring happiness to others.” – Thich Nhat Hanh
“Because of your smile, you make life more beautiful.” – Thich Nhat Hanh
“When you begin to see that who you think of as your enemy, is actually suffering, that is the beginning of insight.” – Thich Nhat Hanh
Thich Nhat Hanh’s wisdom on connection:
- “We are here to awaken from our illusion of separateness.”
- “Mindful speaking is a deep practice that offers joy and hope.”
- “Every action, every smile, can bring happiness to others.”
- “When you see your enemy’s suffering, that’s the beginning of insight.”
As Thich Nhat Hanh reminds us, we’re not separate islands. Our words, actions, and even smiles can impact others deeply. Together, let’s create a world where compassion flows freely, starting with each mindful breath.
Have a beautiful day beautiful humans!
– pierre –
Today’s LIVE meditation is: Tonglen
Today’s LIVE meditation
Practice the “Daily Dose”
Let’s put it into practice! Choose what works for you – daily, once a week or whenever inspiration strikes. Putting pen to paper wires the neural pathways that will create your new habits.
1 – Affirmation
Write down your favourite affirmation on a sticky note and place it somewhere that you’ll be able to see it the whole day.
- “We are here to awaken from our illusion of separateness.”
- “Mindful speaking is a deep practice that offers joy and hope.”
- “Every action, every smile, can bring happiness to others.”
- “When you see your enemy’s suffering, that’s the beginning of insight.”
2 – A moment of reflection
Use today’s question as a journal prompt. If you don’t have the time to sit down and write, just take a moment to reflect on your response.
Personal Poison as Medicine: Identify a recurring struggle or “stuckness” in your own life – perhaps a pattern of self-doubt, fear, or defensiveness. Be the observer for a moment and remind yourself of how these “issues” have caused you to be reactive in the past. How has this personal challenge given you insight into what others experience? In what ways could this difficulty become a bridge to understanding and connecting with people who face similar battles?
3 – Quotes to share
Send a quote to someone who needs it, or share them all on social media to spread the good vibes!
4 – Q&A for deeper learning
Read through the questions and answers and write down at least one “aha moment” that clicked for you.
Q1: What exactly is Tonglen meditation and where does it come from?
Tonglen is a Tibetan Buddhist meditation practice that originated roughly a thousand years ago. The word means “taking and sending,” and it involves visualizing taking in the suffering of others with each inhale and sending out compassion, healing, and relief with each exhale. It’s designed to reverse our habitual pattern of avoiding pain and seeking only pleasure.
Q2: Isn’t breathing in suffering harmful to my own mental health?
This is a common concern, but Tonglen actually works differently than it might initially seem. You’re not literally absorbing others’ pain into yourself; rather, you’re using visualization to cultivate compassion and break down the walls between yourself and others. The practice helps you develop resilience and the capacity to be present with difficulty, which ultimately reduces your own suffering by dissolving self-centered fear patterns.
Q3: Do I need to be Buddhist to practice Tonglen?
Not at all. While Tonglen has roots in Tibetan Buddhism, it’s a universal practice that anyone can use regardless of their religious or spiritual background. The core principle—transforming suffering into compassion—is a deeply human capacity that transcends any particular tradition.
Q4: How do I actually do Tonglen meditation in daily life?
Tonglen can be practiced formally during seated meditation or spontaneously throughout your day. When you encounter someone in pain—whether physically present or in your thoughts—simply breathe in their suffering as dark, heavy energy, and breathe out relief and healing as bright, soothing light. You can do this for specific people, groups, or even for yourself and all those struggling with similar challenges.
Q5: What does it mean to “use what seems like poison as medicine”?
This phrase captures the essence of Tonglen. The “poison” is suffering—both our own personal struggles and the pain we witness in others. Instead of treating this suffering as something to avoid or eliminate, we use it as “medicine” by letting it open our hearts to compassion and deepen our understanding of our shared humanity. Our difficulties become the pathway to wisdom and connection.
Q6: How does Tonglen help with relationships?
Tonglen profoundly shifts how we relate to others by dismantling the illusion of separateness. When you practice breathing in someone’s pain and sending them compassion, you naturally develop empathy and understanding. This is especially powerful when applied to difficult relationships—when you begin to see even an “enemy’s” suffering, as Thich Nhat Hanh says, that becomes the beginning of genuine insight and the possibility of healing.
Q7: Can I practice Tonglen for myself, or only for others?
Absolutely—practicing Tonglen for yourself is not only acceptable but often necessary. You can breathe in your own suffering and send yourself compassion and healing. Additionally, you can practice for yourself and all others who share your struggle—breathing in for everyone experiencing similar pain and breathing out relief for all. This approach prevents self-criticism and connects your personal experience to the universal human condition.