RANG LÜ GYAL WE KYIL KHOR Ü
YÖN TEN MA LÜ JUNG WE NE
TSA SUM KHOR LO NGA YI LONG
TONG PE KU LA KYAP SU CHI
First refuge: Body
The center of the victorious mandala, one's own body,
The source of all positive qualities without exception,
Is the expanse within the three channels and the five chakras.
I take refuge in this body of emptiness. (30 sec)
DUK NGEL PUNG PÖ TREN TSOK KÜN
YE SHE LUNG GI RAP SEL TE
MA CHÖ KA DAK NAM KHE LONG
Ö KYI KU LA KYAP SU CHI
Second refuge: Speech
All the gathered clouds of suffering and misery
Are completely cleared by the wisdom wind,
Revealing the unelaborated, primordially pure expanse of the sky.
I take refuge in this body of light. (30 sec)
Tigle (Sphere of light)
YE SHE Ö NGE GUR KHANG NE
NYI ME TIG LE Ö ZER TRÖ
MA RIK MÜN PE DRA WA SANG
DE CHEN KU LA KYAP SU CHI
Third refuge: Mind
From the pavilion of the five wisdom lights,
Rays of non-dual spheres of light emanate,
Clearing the webs of the darkness of ignorance.
I take refuge in this body of great bliss. (30 sec)
Take the Five Point Position. This part of the five Tsa Lung, number ten in the table, is about the method of repatriating the five Pranas. On other occasions, we referred to it as «Inner Tsa Lung». I want to do this with you now, so sit straight up. We start with the focus on the Throat Chakra, which includes the Forehead and the Crown Chakra. Just put your attention there. Even as we breathe through nostrils and lungs, imagine that you are breathing in a deeper sense from these two places, the Throat and Forehead Chakra. Draw your attention to the third eye, the Forehead Chakra, and feel that you are breathing from there. You breathe up from the throat. Inhale each time and hold the breath gently in the throat; then exhale very deeply and calmly and then continue to breathe in a very gentle form while resting. (3 min)
Then gradually focus your attention on the heart. Breathe in. Hold your breath. Let go gradually deep and completely. Feel a deep rest in the heart. Imagine that all streams of thoughts, sensations, qualities, movements, and energies flow to the heart as rivers flow down from every direction and from all sides of the surrounding mountains to a central lake. Feel how it comes from all directions and dissolves in the deep space. Breathe in, holding, let go, rest. (3 min)
Slowly bring your attention to the navel. As you inhale, tuck belly and guts inside. This is described as the movement of the ocean to the mountain. The belly is like the ocean or a lake and he is pulled to the mountain, that's the spine. Since most of us sit cross-legged, you feel that attitude holds the energy, and brings it up from the Secret Chakra to the navel. Feel that this position helps you to hold yourself up and pull your stomach up. Pull the abdomen to the spine and keep the attention focused on the navel. As you can feel, a certain effort is needed to do that. Hold this up for a short while, then release it. (3 min)
Bring attention below the navel, between the navel and the Secret Chakra. Feel there also the breathing and the expansion. (3 min)
Now bring attention to the Secret Chakra. Pull together the muscles of the pelvic floor and perineum. Inhale and hold your muscles and breath. Let go if you cannot holding any longer. Breathe in and holding again and if you cannot last longer, just let go.(3 min)
Okay, that's good.
GO SUM DAK PE GE WA GANG GYI PA
KHAM SUM SEM CHEN NAM KYI DÖN DU NGO
DUK SUM SAK PE LE DRIP KÜN JANG NE
KU SUM DZOK PE SANG GYE NYUR TOP SHOK
All pure virtue done through the Three Doors,
I dedicate to the welfare of all sentient beings of the Three Realms.
Having purified all afflictions and obscurations of the Three Poisons,
May we swiftly achieve the complete Buddhahood of the Three Bodies.
KYAP NE SUM LA DING CHEN TOP PAR SHOK
GO SUM NYAM TOK YE SHE GYE PAR SHOK
DUK SUM DAK NE KU SUM TOP PAR SHOK
RANG GYÜ DRÖL NE ZHEN LA PEN PAR SHOK
May I gain great confidence in the Three Refuges.
May my experiences and my realization of wisdom of the Three Doors increase.
By purifying the Three Poisons, may I receive the Three Bodies.
By liberating myself in my own being, may I benefit others.
Explanation of the terms in the dedication:
Three Doors — Body, Speech, Mind
Three Realms — desirable, shape, shapeless
Three Poisons — Aversion, Desire, Ignorance
Three Bodies (or dimensions) —
bön ku or Dharmakaya;
dzok ku, long ku, or Sambhogakaya; and
trül ku or Nirmanakaya