On the Spot Tonglen

I have mentioned the practice called On the Spot Tonglen. This is a practice taught by several teachers to help deal with difficult situations that arise in our lives. I usually share this practice formally around the Holidays, as many find this a stressful time of year. However, the practice can be adapted in a shorter version for use in our everyday lives. I have attached a summary of the practice for those who may want to try this on their own.

This practice is a particularly skillful way to engage with and relax around our difficult situations. Some just enjoy being led in the practice, but many of us appreciate a deeper understanding of why this practice is structured the way it is and how it effectively engages with the mind to release and relax around our stressful times. To that end, here are some of the key points of this practice as I have come to understand them.

1. Allow yourself to feel the difficulty fully in your body and mind.
   
   This first step encourages us to let go of the storyline we have around the difficult feeling and be fully present to how the feeling is being held in the body and mind.
   
2. Recall that many others experience feelings just like this.
   
   The second step is a shift in view that helps to end the isolation we often feel when we are dwelling on a difficult thought, feeling, or emotion. It reconnects us with others in our shared relationship, recognizing that suffering is universal.
   
3. Now, recall you are always held in absolute compassion by your benefactors.
   
   This is now a reminder that you already have the love, acceptance, and support you need from within your own experience of being present with benefactors, within a caring moment, or resting in the field of care.
   
4. By accepting this loving, healing energy into your own suffering feelings, imagine that you are accepting it into everyone’s similar feelings.
   
   We now expand our view even more to envision that we can be a support and refuge for others who are experiencing suffering in a similar way as we are. This takes us out of our confining view of our own suffering and into the wider world, to be of benefit to others.
   
5. Envision that all these other beings become free of their suffering through your wish and experience great joy in their relief. Allow yourself to share in that joy.
   
   This vision allows us to experience the relief of suffering in others, and within our own experience. We are able to recognize that peace, happiness, and joy are available even in the midst of difficult times.
   
6. Finally, relax deeply into oneness within the radiance of care and compassion.
   
   Letting go of clinging to thoughts and resting in the basic space of awareness, the natural openness of the mind, lets the mind and body relax into its natural state of openness, rather than being held in the constricted space of suffering.