自在聆听|晨读原著：T44: The Four Stages of Tonglen-Comfortable with Uncertainty

44 The Four Stages of Tonglen YOU CAN FORMALLY practice tonglen within a session of sitting meditation. For example, if you are sitting for an hour, you could practice tonglen during the middle twenty minutes. Tonglen practice has four stages: 1.Rest your mind for a second or two in a state of openness or stillness. This is called flashing absolute bodhichitta, or suddenly opening to the basic spaciousness and clarity of the awakened heart. 2.Work with texture. Breathe in a feeling of hot, dark, and heavy—a sense of claustrophobia—and breathe out a feeling of cool, bright, and light—a sense of freshness. Breathe in through all the pores of your body and radiate out completely, through all the pores of your body. Do this until your visualization feels synchronized with your in and out-breaths.” 3.Now contemplate any painful situation that’s real to you. For example, you can breathe in the hot, dark, constricted feeling of sadness that you feel, and breathe out a light, cool sense of joy or space or whatever might provide relief. 4.Widen the circle of compassion by connecting with all those who feel this kind of pain, and extending the wish to help everyone.