Tong len is a very popular and effective practice among Tibetan Buddhists. Here is a short description of the practice by Pema Chodron, as well as a video guiding someone in the meditation
The tonglen practice is a method for connecting with suffering —ours and that which is all around us— everywhere we go. It is a method for overcoming fear of suffering and for dissolving the tightness of our heart. Primarily it is a method for awakening the compassion that is inherent in all of us, no matter how cruel or cold we might seem
to be.
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