Excellent Form of Tonglen
imagine a situation where you have acted badly, one about which you feel shameful or guilty, and which may be
difficult to even think about.
you breathe in, opening your heart, accept total responsibility for
your actions in that particular situation. Do not judge or try to justify your behavior. Simply acknowledge
exactly what you have done wrong and wholeheartedly ask for forgiveness.
you breathe out, send the compassionate radiance of reconciliation,
forgiveness, harmony, healing, and understanding.
in the pain
and the blame, and breathe out the undoing of harm. Breathe in taking
full responsibility, breathe out the compassionate radiance of healing, forgiveness, and reconciliation.
This exercise is especially powerful. It may give you the courage to go see the person(s) whom you have wronged and
the strength and willingness to talk to them directly and actually ask for forgiveness from the depths of your
: Used with permission from
Neil Steven Cohen at Naljor Prison Dharma Service, PO Box 1177, Mount Shasta CA 96067. (