Abstract

Objectives: Compassion can be cultivated through meditation; one such practice is Tonglen, a visualization technique rooted in Tibetan Buddhism. Few studies have focused on Tonglen, indicating its complexity. Phenomenological approaches capture the richness and depth of lived experiences, being ideally suited for investigating such intricate practices. Notably, no phenomenological studies have explored the nuances of Tonglen, presenting a significant literature gap which this study aims to address. Method: Eleven long-term meditators (10–35 years of practice including Tonglen) were interviewed. Micro-phenomenological methods were applied to describe the procedure and detailed experience of Tonglen. Results: Four temporal phases within the meditation practice were identified, with two constituting the actual Tonglen meditation. During the Generation phase, participants engaged in vivid visualizations and a deep sense of connection with another’s suffering. Participants described corporeal and mental sensations, including chest pressure and a strong, urgent desire to relieve suffering. In the Taking and Giving phase, meditators experienced complex visualizations of dark smoke symbolizing suffering, intentionally absorbing and transforming them into light. This process involved a shift in attentional focus and a sense of agency in alleviating suffering. Tonglen was shown to involve intricate temporal dynamics, with complex embodied visualizations synchronizing with each breath. Some participants experienced non-dual compassion states, characterized by effortless flow, open awareness, and boundlessness. Conclusions: Findings suggest that in some practitioners, Tonglen can lead to a unique non-dual state. The findings showed the importance of incorporating phenomenological analysis in complex meditations for further scientific inquiry into different practices and their experiential qualities. Preregistration: This study is not preregistered. © The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature 2025.