A Tibetan Buddhist tradition, tonglen is the practice of noticing suffering and exhaling compassion.

1 Find a quiet place where you can concentrate.

2 As you breathe in, visualize inhaling a distressing emotion as if it is dark, heavy smoke or any form of negative imagery.

3 As you breathe out, visualize that you are exhaling compassion as a bright, calming light. Pay attention to the soothing sensation this brings.

4 Do this for one to three minutes.