Here is a link to the instructions for practicing Tonglen Meditation.
I learned it from Pema Choden so I am just linking to her site with this.
I will add~
http://www.shambhala.org/teachers/pema/tonglen1.php
Remember when you do Tonglen it is important to "release into spaciousness" the negitivity
pulled from the situation.

~Love & Light~b