Pema Chodron, author and American Buddhist nun, teaches that in order to truly have compassion for others, we have to first have developed compassion for ourselves. Once you're capable of having compassion for yourself, you're then better able to offer kindness and support to others. Once you can care for yourself, then you are prepared to support others.
Tonglen is a meditation practice that allows you to extend your support out to the world. It can be a powerfully moving practice, especially if you are already well versed in meditation. In this post, she discusses how to work with Tonglen. She writes, "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."
I don't believe that Tonglen is a process to take on lightly, as you are "taking on" the suffering of others with this practice. Every breath is an opportuntity to transform pain and suffering, but you're not storing this pain within yourself. Instead, you're visualizing the pain and suffering as being transformed in your heart. But, you're not taking ownership of it. With this meditation practice, you have the opportunity to breathe in pain, and breathe out freedom, joy and release.
Before you begin this practice, you may need to first find a strong support network for yourself. Once you feel like you're strong enough and well supported, you may wish to utilize this practice to help with the various nations, including Japan, Haiti and Libya, who are experiencing dramatic hardships at this time.
Before beginning this practice for another culture, or person, you should find a way to respect and honor the values and practices of these people and cultures, as they may have values and beliefs that are far different than your own. Before proceeding, you may wish to spend some time in quiet reflection to consider whether it feels "okay" to do this practice. Be patient and don't feel as if you "must" work with Tonglen. Perhaps, you might first need to develop greater compassion for yourself before you feel like it is appropriate to work with Tonglen for another. Use your discernment, judgement and wisdom. If healing within yourself needs to take place first, then allow whatever needs to be healed to be healed. Proceed at your own pace.