03.06.2026 How to Open Your Heart When I first learned the Buddhist practice of tonglen, the idea made me anxious. In tonglen, or “sending and taking,” we visualize taking in the suffering of others and sending out happiness and well-being. Why would I want to take in suffering? I remember thinking, selfishly worried it might somehow bring more suffering onto me. As a child, I was prone to worrying about a myriad of things far beyond my control. I learned to hold my breath around thoughts and situations I didn’t want to “take in,” often matching the rhythm of my inhale and exhale to breathe in things I deemed “good,” and in turn breathe out what frightened me. I did this while driving over bridges I feared could collapse, in the face of difficult people, or when unwanted thoughts appeared without invitation — a strange compulsion I thought could keep me safe. Since encountering Buddhism, I’ve joked that this childhood habit was a kind of “reverse tonglen.” Instead of taking in others’ suffering and offering them goodness, my younger self used my breath to push discomfort away while protecting my own sense of safety and control. As I grew older, the habit faded, along with the illusion of control I’d clung so tightly to. When I encountered tonglen, a practice that invites us to do the very opposite of what I once thought could keep me safe, my whole perspective shifted. “In the practice of tonglen, we take in suffering and send out goodness, well-being, and health. The purpose is not to magically cure people of what ails them; it’s about shifting our perspective,” writes Susan Kaiser Greenland, Lion’s Roar’s March resident teacher, in “How to Open Your Heart.” “The radical act of taking in pain and giving away happiness is the opposite of a zero-sum game,” she continues. “In most of the games we play, only one side can win. One player’s success depends on another player’s failure. Tonglen encourages a different approach. Instead of avoiding pain and pushing it away, we train ourselves to relax and stay with the discomfort. Rather than holding onto our happiness with a tight grip, we offer it to others. With time and patience, taking and sending undermines zero-sum thinking and develops the fortitude necessary for our hearts to grow stronger than our fears.” Tonglen reminds us that the heart grows stronger when it stays open. As a child, I thought closing my heart to suffering would protect me from it, but it only deepened my fear of it. Now, I know we can’t keep playing a game where only one side wins. In today’s divided world, we need open hearts more than ever, trusting that with practice, love can grow stronger than fear. Below are three wonderful teachings on how to open your heart that each serve as a gentle guide for meeting suffering with compassion. May they be of benefit. —Lilly Greenblatt, digital editor, Lion’s Roar How to Open Your Heart Tonglen is a transformational Buddhist meditation that awakens compassion. Susan Kaiser Greenland offers step-by-step instructions. Shantideva’s The Way of the Bodhisattva is widely regarded as one of the most influential texts in the Mahayana — the Buddhist tradition that focuses on cultivating wisdom and compassion for the benefit of all beings. Through study and practice of The Way of the Bodhisattva, we recognize the many ways we’re interdependent and connected, and then, it only makes sense to focus not just on “me,” but also on “we.” One of the most innovative aspects of this text occurs toward the end, in chapter eight, when Shantideva is speaking about meditation. There, he encourages us to “equalize” ourselves and others by reversing our innate tendency to put our needs and aspirations first. Equalizing means recognizing that our joys and sorrows are not unique to us. Just as we want to be happy, others do too. Just as we want to avoid suffering, so does everyone else. This is about more than feeling empathy, it’s about shifting the way we see ourselves in the world.

The 9 Types of Hunger; How to Practice Chanting; The Dark Side of Buddhism

 

03.03.2026 Mindfulness of the Nine Types of Hunger Jan Chozen Bays shows how mindful attention to nine distinct “hungers” can transform eating on autopilot into a practice of awareness, gratitude, and wise nourishment. READ MORE How to Practice Chanting It’s an expression of oneness — with the Buddha, with the sangha, with the cosmos itself. Mark Unno teaches you how to let go into the flow of chanting. READ MORE The Dark Side of Buddhism If you think Buddhism is free of the religious nationalism and violent extremism that plague other religions, think again. Editor-at-large Melvin McLeod talks to journalist Sonia Faleiro about her new book, The Robe and the Sword: How Buddhist Extremism Is Shaping Modern Asia (Columbia Global Reports). READ MORE ADVERTISEMENT Buddhism A-Z: Bodhichitta Bodhichitta is the state of mind of the bodhisattva – a mind striving toward enlightenment and infused with the compassionate motivation to help others. READ MORE Venerable Dr. Pannavati, Heartwood Mandala spiritual leader and humanitarian force, has died “Everything that she did,” writes her community, “was for the Dharma and for saving sentient beings.” READ MORE Featured Workshop Relaxing Into Freedom Learn the Six Rs — a simple, unconventional, and highly effective technique that supercharges meditation practice by transforming how you relate to distractions, making practice easier, more sustainable, and even fun, whether you’re brand new to meditation or a seasoned practitioner, applicable to any meditation style whatsoever. SEE DETAILS

Atomic Habits

 

Atomic Habits: Perubahan Kecil yang Memberikan Hasil Luar Biasa adalah buku kategori self improvement karya James Clear. Pada umumnya, perubahan-perubahan kecil seringkali terkesan tak bermakna karena tidak langsung membawa perubahan nyata pada hidup suatu manusia.

Jika diumpamakan sekeping koin tidak bisa menjadikan kaya, suatu perubahan positif seperti meditasi selama satu menit atau membaca buku satu halaman setiap hari mustahil menghasilkan perbedaan yang bisa terdeteksi. Namun hal tersebut tidak sejalan dengan pemikiran James Clear, ia merupakan seorang pakar dunia yang terkenal dengan ‘habits’ atau kebiasaan.

Ia tahu bahwa tiap perbaikan kecil bagaikan menambahkan pasir ke sisi positif timbangan dan akan menghasilkan perubahan nyata yang berasal dari efek gabungan ratusan bahkan ribuan keputusan kecil. Ia menamakan perubahan kecil yang membawa pengaruh yang luar biasa dengan nama atomic habits. Sebuah sistem revolusioner untuk menjadi 1 persen lebih baik setiap hari.

Orang mengira ketika Anda ingin mengubah hidup, Anda perlu memikirkan hal-hal besar. Namun pakar kebiasaan terkenal kelas dunia James Clear telah menemukan sebuah cara lain. Ia tahu bahwa perubahan nyata berasal dari efek gabungan ratusan keputusan kecil—dari mengerjakan dua push-up sehari, bangun lima menit lebih awal, sampai menahan sebentar hasrat untuk menelepon. Ia menyebut semua tadi atomic habits.

Dalam buku terobosan ini, Clear pada hakikatnya mengungkapkan bagaimana perubahan perubahan sangat remeh ini dapat tumbuh menjadi hasil-hasil yang sangat mengubah hidup. Ia menyingkap beberapa trik sederhana dalam hidup kita (seni Menumpuk Kebiasaan yang terlupakan, kekuatan tak terduga Aturan Dua Menit, atau trik untuk masuk ke dalam Zona Goldilocks), dan menggali ke dalam teori psikologi dan neurosains paling baru untuk menerangkan mengapa semua itu penting.

Dalam rangka itu, ia menceritakan kisah-kisah inspiratif para peraih medali emas Olimpiade, para CEO terkemuka, dan ilmuwan-ilmuwan istimewa yang telah menggunakan sains tentang kebiasaan-kebiasaan kecil untuk tetap produktif, tetap termotivasi, dan bahagia. Perubahan-perubahan kecil ini akan mendatangkan pengaruh revolusioner pada karier Anda, hubungan pribadi Anda, dan hidup Anda.

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Waktunya Belajar Ekspor

 

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02.27.2026 A Moment to Breathe This week, as many on the east coast experienced, we had a mighty snowstorm blow through where I live on the eastern shore of Nova Scotia. In anticipation of the storm, I felt anxiety creeping in, the to-do list of things building up — groceries, laundry, and general power outage preparation. In my rush to get it all done, I started to crave the moment when the snow finally arrives, and there’s no choice but to stay inside, do nothing at all, and just take a breath. On thinking this, I had to laugh. Why should I wait to be completely snowed in to just breathe? Perhaps, powerful weather can give us permission to slow down, to find a moment of inward reflection, but surely, we can find this within ourselves, at any time (and no shoveling required). Whether it’s through a formal sitting practice, or mindfulness in everyday activities, allowing ourselves to just be, and removing ourselves from the outer feeling of productivity, is essential. The three pieces below remind us that “doing nothing,” is a practice that allows us to just be. I hope they give you the permission to take a moment to yourself this weekend, whatever that may look like. —Martine Panzica, assistant digital editor, Lion’s Roar Nothing to Fix, Nowhere to Go What reveals itself when you do nothing at all? Vanessa Zuisei Goddard on the practice of “just sitting.” Imagine yourself for a moment as that metaphorical sitter in the forest, situated in the middle of a clearing around which danger lurks just out of sight. Like an animal facing a threat, your attention must be utterly focused. Yet it must also be completely receptive and relaxed. To respond appropriately, you must enter the liminal space between absolute stillness and all-encompassing awareness. It is here, Courtois says, in the place where all thought and movement are stilled, that awakening takes place. It is here that we find the source of the subtle radiance that, as so many Buddhist teachers have said throughout the centuries, is our natural state of mind. The key to finding — or rather uncovering — this radiance lies in the word just of “just sitting.” ADVERTISEMENT Snow Salutations Yoga practitioner Alison Wearing discovers how to appreciate the moment, even in the great white north. Recently we returned to rural Ontario, to the snow and the cold and a shy, reluctant sun. Here there are bare trees and a new color, gray — varieties of it everywhere. There’s silence — the stillness of ice and a long, annual death. And there are people less inclined to spontaneous fiestas than to going home, closing the door, and staying there. It has been an adjustment, this move to the eastern shore of Lake Huron, a hundred and fifty miles northwest of Toronto. Since arriving here, my vocabulary has increased by two compound words: the first is “storm-stayed,” an adjective that describes the condition of being unable to go out due to excessive snowfall — prolonged whiteouts being a regular occurrence in this area. My son’s teacher once went to a friend’s house for dinner and was storm-stayed there for six days. Doing Nothing Karen Maezen Miller on how meditation helps her bring “doing nothing” into everything she does. A regular meditation practice is the last thing that prevents me from totally engaging in activity. It helps me do more even as I think about it less. Hidden in the question is how preoccupied we are with “to-doing” rather than doing. To-doing or should-be-doing takes up quite a bit of time. It could well be the principal occupation of our lives: imagining scenarios, planning strategies, fretting outcomes, second-guessing choices and then sticking the whole rigmarole back into the familiar rut that’s so hard to get out of. Emptying the mind of that kind of doing opens it up to a spontaneous and creative undoing that is quite marvelous and, I dare say, breathtaking. I loved it when Amanda Palmer of the Dresden Dolls described how the best songs come “like singing telegrams” during meditation. Working toward a deadline, sitting ignites my writing when I least expect it. These days I carry a tiny notepad to the cushion to record passages that arrive when I am going nowhere and doing nothing. I’m done in no time, although it’s not my goal.