THERE IS MORE THAN THIS LIFE, PT.2
Tratak is the practice of meditation by focusing the gaze upon the flame of a candle. The second stage is to visualize the flame entering the body through the eyes and filling the body/spirit with light.
Tonglen is the Vajrayana (Tibetan Buddhist) practice of lovingkindness meditation. The world's sufferings is visualized as a black greasy ball of smoke spinning in front of the chest. Upon inhalation, the smoke is drawn into the lungs, into the heart, into every molecule, where it is transformed into golden light, symbolizing lovingkindness. Upon exhalation the lovingkindness, the golden light, breathed back into the world.