(For practitioners grounded in Bön or related contemplative lineages)
This practice is offered for those who already maintain a foundation in Bön, Buddhist, or Eastern meditative disciplines. It may be used as a brief recollection practice (dran pa) during the day to restore balance of body, speech, and mind.
Sit in a stable, upright posture. The spine is straight without rigidity, the chest gently open, the chin slightly drawn in.
Bring awareness to the three root channels (rtsa gsum):
Rest briefly in the awareness you have cultivated through practice.
Recognize your present state of mind. Identify which of the three poisons (dug gsum)—anger, attachment, or ignorance—is presently active and in need of purification.
Allow awareness to gently sense any obscurations or blockages. These may appear as physical discomfort, emotional disturbance, mental agitation, or subtle spiritual fatigue.
Obstacles related to anger and aversion are often experienced within the right channel.
Using the ring finger of the left hand, close the left nostril.
Inhale slowly and evenly through the right nostril, drawing the breath through the right channel.
Gently retain the breath at the lower center.
Then close the right nostril and exhale through the left nostril with a clear, decisive release at the end of the breath.
Repeat three times.
Sense the release of anger and the fatigue that accompanies it.
The right channel becomes clearer, lighter, and more relaxed. Energy begins to circulate freely.
Bring awareness to any attachment (’dod chags) influencing your speech, emotions, or actions today.
Notice how attachment constricts expression and disrupts beneficial speech (ngag).
These blockages are often felt within the left channel.
Using the ring finger of the right hand, close the right nostril.
Inhale slowly through the left nostril, drawing the breath through the left channel.
Gently retain the breath at the base.
Close the left nostril and exhale through the right nostril with a clear, releasing breath.
Repeat three times.
Feel the release of attachment and its exhaustion.
The left channel opens, becoming luminous, spacious, and at ease.
Ignorance (ma rig pa) manifests as fear, doubt, and confusion—about oneself, one’s life, the future, or relationships.
These patterns repeatedly drain energy on all levels and disturb the balance of body, speech, and mind.
This depletion is often experienced in the central channel, the very axis of being.
Inhale slowly and evenly through both nostrils, sensing fresh vital energy (rlung) filling the entire body.
Exhale through both nostrils, allowing the breath to rise gently toward the crown, clearing residual obscurations.
Deep-seated doubt dissolves.
Clear light fills all three channels—relaxing, illuminating, and restoring harmony to body, speech, and mind.
Rest naturally.
Enjoy the release of tension, pain, and effort.
Remain at ease, breathing naturally, before returning gently to your activities.
