So now the technique. Tonglen has four stages. The first stage is flashing openness, or flashing absolute bodhicitta. The slogan "Rest in the nature of ALAYA, the essence" goes along with this flash of openness, which is done very quickly. there is some sort of natural flash of silence and space. It's a very simple thing.

The second stage is working with the texture. You visualize breathing in dark, heavy and hot and breathing out white, light and cool. The idea is that you are always breathing in the same thing: you are essentially breathing in the cause of suffering, the origin of suffering, which is fixation, the tendency to hold on the ego with a vengeance.

You may have noticed, when you become angry of poverty-stricken or jealous, that you experience that fixation as black, hot, solid, and heavy. That is actually the texture of poison, the texture of neurosis and fixation. You may also have noticed times when you are all caught up in yourself, and then some sort of contrast or gap occurs. It's very spacious. That's the experience o mind that is not fixated on phenomena; it's the experience of openness. The texture of that openness is generally experienced as light, white, fresh, clear, and cool.

So in the second stage of tonglen you work with those textures. You breathe in black, heavy, and hot through all the pores of your body, and you radiate out white, light and cool, also through all the pores of your body, 360 degrees. You work with the texture until you feel that it's synchronized: black is coming in and white is going out on the medium of the breath - in and out, in and out.

The third stage is working with a specific heartfelt object of suffering. You breathe in the pain of a specific person or animal that you wish to help. You breathe out to that person spaciousness or kindness or a good meal or a cup of coffee - whatever you feel would lighten their load. You can do this for anyone: the homeless mother that you pass on the street, your suicidal uncle, or yourself and the pain you are feeling at that very moment. The main point is that the suffering should be real, totally untheoretical. It should be heartfelt, tangible, honest, and vivid.

The fourth stage extends this wish to relieve suffering much further. You start with this homeless person and then extend out to all those who are suffering just as she is, or to all those who are suicidal like your uncle or to all those who are feeling the jealousy or addiction or contempt you are feeling. You use specific instances of misery and pain as a stepping stone for understanding the universal suffering of people and animals everywhere. Simultaneously, you send out spaciousness or cheerfulness or a bunch of flowers, whatever would be healing, to your uncle and all the others. What you feel for one person, you can extend to all people.

You need to work with both the third and fourth stages - with both the immediate suffering of one person and the universal suffering of all. If you were only to extend out to all sentient beings, the practice would be very theoretical. It would never actually touch your heart. On the other hand, if you were to work only with your own or someone else's fixation, it would lack vision. it would be too narrow. Working with both situations together makes the practice real and heartfelt; at the same time, it provides vision and a way for you to work with everyone else in the world.

You can bring all of your unfinished karmic business right into the practice. In fact, you should invite it in. Suppose that you are involved in a horrific relationship: every time you think of a particular person you get furious. That is very useful for tonglen! Or perhaps you feel depressed. It was all you could do to get out of bed today. You're so depressed that you want to stay in bed for the rest of your life: you have considered hiding under the bed. That is very useful for tonglen practice. The specific fixation should be real, just like that.

Let's use another example. You may be formally doing tonglen or just sitting having your coffee, and here comes Mortimer, the object of your passion, aggression or ignorance. You want to hit him or hug him, or maybe you wish that he weren't there at all.

But let's say you're angry. The object is Mortimer and here comes the poison: fury. You breathe that in. The idea is to develop sympathy for your own confusion. The technique is that you do not blame Mortimer: you also do not blame yourself. Instead, there is just liberated fury - hot, black and heavy. Experience it as fully as you can.

You breathe the anger in; you remove the object; you stop thinking about him. In fact, he was just a useful catalyst. Now you own the anger completely. You drive all blames into yourself. It takes a lot of bravery, and it's extremely insulting to the ego. In fact, it destroys the whole mechanism of the ego. So you breathe in.

Then, you breathe out sympathy, relaxation, and spaciousness. Instead of just a small, dark situation, you allow a lot of space for those feelings. Breathing out is like ventilating the whole thing, airing it out. Breathing in is like opening up your arms and just letting go. It's fresh air. Then you breathe the rage in again - the black, heavy hotness of it. Then you breathe out, ventilating the whole thing, allowing a lot of space.

What yeavy, and hot through all the pores of your body, and you radiate out white, light and cool, also through all the pores of your body, 360 degrees. You work with the texture until you feel that it's synchronized: black is coming in and white is going out on the medium of the breath - in and out, in and out.

The third stage is working with a specific heartfelt object of suffering. You breathe in the pain of a specific person or animal that you wish to help. You breathe out to that person spaciousness or kindness or a good meal or a cup of coffee - whatever you feel would lighten their load. You can do this for anyone: the homeless mother that you pass on the street, your suicidal uncle, or yourself and the pain you are feeling at that very moment. The main point is that the suffering should be real, totally untheoretical. It should be heartfelt, tangible, honest, and vivid.

The fourth stage extends this wish to relieve suffering much further. You start with this homeless person and then extend out to all those who are suffering just as she is, or to all those who are suicidal like your uncle or to all those who are feeling the jealousy or addiction or contempt you are feeling. You use specific instances of misery and pain as a stepping stone for understanding the universal suffering of people and animals everywhere. Simultaneously, you send out spaciousness or cheerfulness or a bunch of flowers, whatever would be healing, to your uncle and all the others. What you feel for one person, you can extend to all people.

You need to work with both the third and fourth stages - with both the immediate suffering of one person and the universal suffering of all. If you were only to extend out to all sentient beings, the practice would be very theoretical. It would never actually touch your heart. On the other hand, if you were to work only with your own or someone else's fixation, it would lack vision. it would be too narrow. Working with both situations together makes the practice real and heartfelt; at the same time, it provides vision and a way for you to work with everyone else in the world.

You can bring all of your unfinished karmic business right into the practice. In fact, you should invite it in. Suppose that you are involved in a horrific relationship: every time you think of a particular person you get furious. That is very useful for tonglen! Or perhaps you feel depressed. It was all you could do to get out of bed today. You're so depressed that you want to stay in bed for the rest of your life: you have considered hiding under the bed. That is very useful for tonglen practice. The specific fixation should be real, just like that.

Let's use another example. You may be formally doing tonglen or just sitting having your coffee, and here comes Mortimer, the object of your passion, aggression or ignorance. You want to hit him or hug him, or maybe you wish that he weren't there at all.

But let's say you're angry. The object is Mortimer and here comes the poison: fury. You breathe that in. The idea is to develop sympathy for your own confusion. The technique is that you do not blame Mortimer: you also do not blame yourself. Instead, there is just liberated fury - hot, black and heavy. Experience it as fully as you can.

You breathe the anger in; you remove the object; you stop thinking about him. In fact, he was just a useful catalyst. Now you own the anger completely. You drive all blames into yourself. It takes a lot of bravery, and it's extremely insulting to the ego. In fact, it destroys the whole mechanism of the ego. So you breathe in.

Then, you breathe out sympathy, relaxation, and spaciousness. Instead of just a small, dark situation, you allow a lot of space for those feelings. Breathing out is like ventilating the whole tve been kind to you.

When he was eight years old, Trungpa Rinpoche saw a whimpering puppy being stoned to death by a laughing, jeering crowd. He said that after that, doing tonglen practice was straightforward for him: all he had to do was think of that dog and his heart would start to open instantly. There was nothing complicated about it. He would have done anything to breathe in the suffering of that animal and breathe out relief. So the idea is to start with something like that, something that activates your heart.

So you think of a puppy being stoned and dying in pain, and you breathe that in. Then, it is no longer just a puppy. It is your connection with the realization that there are puppies and people suffering unjustly like that all over the world. You immediately extend the practice out and breathe in the suffering of all the people who are suffering like that animal. It is also possible to start with the puppy or your uncle or yourself and then gradually extend out further and further. Having started with the wish to relieve your sister's depression, you could extend further and breathe in the depression of people who are somewhat "neutral" - the ones to whom you are not that close but who also don't cause you fear or anger. You breathe in the depression and send out relief to all those "neutral" people. Then, gradually, the practice moves to people you actually hate, people you consider to be your enemies or who have actually harmed you. This expansion evolves by doing the practice. You cannot fake these things; therefore, you start with the things that are close to your heart.

It's useful to think of tonglen practice in four stages:

1. Flashing openness

2. Working with the texture, breathing in dark, heavy, and hot and breathing out white, light and cool

3. Working with relieving a specific, heartfelt instance of suffering

4. Extending that wish to help everyone

The main thing is to really get in touch with fixation and the power of klesha activity in yourself. This makes other people's situations accessible and real to you. Then, when it becomes real and vivid, always remember to extend it out. Let your own experience be a stepping stone for working with the world.

From START WHERE YOU ARE by Pema Chdrn, 1994.
Published by arrangement with Shambhala Publications, Inc., Boston.