[3] Pema Chödrön, an American Tibetan Buddhist nun in the Shambhala Buddhism tradition (2000), says Tonglen can start on the inhale and gives the instruction as follows: "On the in-breath, you breathe in whatever particular area, group of people, country, or even one particular person... maybe it’s not this more global situation, maybe it’s breathing in the physical discomfort and mental anguish of chemotherapy; of all the people who are undergoing chemotherapy.
Or maybe it’s the pain of those who have lost loved ones; suddenly, or recently, unexpectedly or over a long period of time, some dying.
[6] Taking onto oneself the suffering of others and giving happiness and success to all sentient beings seems a heavy task, especially for a beginner in the practice.
[7] The principle of taking in the suffering or disharmony on the in-breath and spreading an antidote of joy, harmony or peace of mind (or whatever might be needed in the specific case) on the out-breath is the same as described above.
It is also a good option to use a small pause after the in-breath to convert the suffering or disharmony to the positive antidote which is to be breathed out.
This practice is summarized in seven points, which are attributed to the great Indian Buddhist teacher Atisha Dipankara Shrijnana,[9] born in 982 CE.
[10] This list of mind training (lojong) aphorisms or 'slogans' compiled by Chekawa is often referred to as the Atisha Slogans.