Finding Balance in Activism: The Power of Tonglen Meditation
I first became a social justice activist in 1999 while I was in college. Back then, the model for activism was all about being fully consumed by the cause—dedicating your life to social change. We were expected to carry the weight of the world’s injustices on our shoulders. As activists, we often embraced constant outrage, being perpetually upset about the issues we cared about.
While I was deeply committed to social justice, I soon realized that carrying this heavy burden wasn’t sustainable. I needed a way to practice activism that didn’t drain me, a practice that could recharge my energy and help me stay grounded.
Yoga had already entered my life as an athlete in college, and my first yoga teacher introduced me to philosophy, which intrigued me. But it wasn’t until I learned about Tonglen Meditation in my 200-hour yoga teacher training in 2003 that I found a practice that truly bridged my social justice work with my inward-focused practice.
What is Tonglen Meditation?
Tonglen is an ancient Tibetan meditation practice that dates back to the 11th century. The word “Tonglen” translates to “giving and taking” or “sending and receiving,” and the practice is built around the principles of lovingkindness, compassion, forgiveness, gratitude, and generosity. For me, Tonglen offers a powerful, embodied way to engage with the world around me while balancing the overwhelming emotions that come with activism.
Through this practice, I learned to engage with the pain and suffering in the world in a healthy way, and to share love and compassion instead of simply absorbing and carrying the weight of it all.
Breathing in Love, Breathing Out Love
At the core of Tonglen is the practice of breathing love. I start by breathing in love, first directing it toward myself and embracing my own identities—as a trans person, a parent, a yogi. On the exhale, I breathe out love for others, sharing unconditional love even in the face of the world’s chaos. This simple but powerful act of breathing out love reminds me that, as an activist, it is my responsibility to offer compassion and love to everyone, no matter the circumstances.
Breathing in Suffering, Breathing Out Love
Tonglen also asks us to confront suffering—our own and others’. It encourages us to recognize and acknowledge the pain around us, even if we don’t directly experience it. This is where we practice bearing witness to injustices, such as the disproportionate toll COVID-19 took on vulnerable communities, the displacement caused by climate change, police violence against Black and brown communities, and the destruction of Indigenous land.
The practice teaches us to have the courage to choose love over suffering, even when we’ve been hurt. We can choose to extend compassion to situations that need healing and to people who are suffering, even when we ourselves are in pain.
Breathing in Love, Breathing Out Suffering
As we deepen our practice, we begin to breathe in love and beauty—drawing in the positive energy and inspiration around us. With each exhale, we release our personal suffering and wounds. This practice allows us to heal and forgive, letting go of anger, shame, or resentment. For example, I breathe in the love and strength from my trans siblings and breathe out the anger of having faced discrimination. I breathe in the courage of survivors of sexual violence and breathe out my own anger toward those who have harmed me.
This stage of the practice is not only nourishing but also cathartic. It’s about letting go, feeling your body release what no longer serves you, and stabilizing your nervous system.
Breathing in Love, Breathing Out Love
The final stage of Tonglen meditation is about returning to the foundation of the practice—breathing in love and breathing out love. I breathe in gratitude for the individuals and communities that inspire me: for BIPOC activists who are preserving seeds, for the LGBTQ+ rights activists who came before me, for the South Asian yogis who have reclaimed the yoga practice. On the exhale, I share love and generosity, knowing that the beauty and brilliance of this world must be shared. This practice reinforces the idea that we give because we’ve been given so much, and it’s our duty to circulate love, energy, and resources.
How to Practice Tonglen Meditation
Here’s how you can incorporate Tonglen meditation into your daily practice:
- Start with Breath Awareness
Sit for a few moments, focusing on your breath. Inhale and exhale slowly, repeating the phrase “breathing in love, breathing out love.” Do this for about five minutes to settle your mind and center yourself. - Breathe in Suffering, Breathe out Love
Shift your focus to “breathing in suffering, breathing out love.” Think of a suffering that you are bearing witness to—whether personal or collective—or leave it vague, allowing yourself to witness the suffering in the world. If you feel overwhelmed, focus on your surroundings, identify three things around you, take a deep breath, and return to the present. - Breathe in Love, Breathe Out Suffering
Now shift to “breathing in love, breathing out suffering.” Focus on what love you want to invite into your life, whether it’s the love of a community, personal strength, or healing. Release your suffering and pain with every exhale. - Return to Breathing Love
End your practice by returning to “breathing in love, breathing out love,” focusing on the brilliance, creativity, and beauty in the world. Breathe in gratitude and breathe out generosity, committing yourself to share the love and beauty you’ve received with others.
FAQs About Tonglen Meditation
1. Is Tonglen meditation only for activists?
No, Tonglen meditation can benefit anyone who is looking to practice compassion, cultivate inner peace, and release negative emotions. It’s a universal practice that connects us with others’ suffering and encourages love and healing.
2. How long should I practice Tonglen meditation?
You can practice Tonglen for as long as you feel comfortable. Starting with five minutes is great, but you can extend it to 10 or 15 minutes as you become more accustomed to the practice. The key is consistency and mindfulness.
3. Can Tonglen meditation help with personal grief or trauma?
Yes, Tonglen is an effective tool for personal healing. It encourages you to breathe in love and breathe out suffering, helping to release personal pain and heal emotional wounds. It is a powerful practice for those working through grief, trauma, or anger.
4. Is there a specific time of day to practice Tonglen?
There’s no specific time to practice Tonglen—it can be integrated into your day whenever you feel called to do so. Many people find it helpful to practice it in the morning or before bed as a way to start or end the day with a sense of calm and compassion.
Conclusion: Using Tonglen to Cultivate Compassion and Healing
Tonglen meditation has been a transformative practice for me—one that connects my social justice activism with my inner healing journey. By breathing in love, breathing out love, and engaging with the world’s suffering from a place of compassion, I’ve been able to navigate difficult emotions while staying grounded in love and generosity. This practice has taught me how to approach activism with sustainability and care, ensuring that I can continue to fight for justice without burning out. Whether you are dealing with personal struggles or broader societal injustices, Tonglen meditation offers a pathway to healing, compassion, and empowerment.