Guided Meditation Exercise 05

Fifth Exercise – Mindfulness of the Three Jewels

Breathing in, I take refuge / Taking refuge
Breathing out, in the island within myself / Island within myself

Breathing in, mindfulness is the Buddha / Mindfulness is the Buddha
Breathing out, shining near and far / Shining near and far

Breathing in, my breath is the Dharma / My breath is the Dharma
Breathing out, protecting body and mind / Protecting body and mind

Breathing in, my five skandhas are the Sangha / My five skandhas are the Sangha
Breathing out, working in harmony / Working in harmony

This is a meditation that can be practiced anywhere and at any time, especially when we find ourselves in moments of anxiety, uncertainty, or distress. It is a practice of taking refuge in the Buddha, the Dharma, and the Sangha. When we practice this, we arrive immediately at the deepest peace available to us.

The Buddha taught: “Be an island unto yourself. Take refuge in yourself and in nothing else.” This island is mindfulness, our awakened nature, and the foundation of our peace. This island is also the Dharma—the teachings that illuminate our path, helping us see clearly what to do and what not to do in each moment. The island is also the Sangha—the harmony of our five aggregates (skandhas). When body and mind are in balance, we naturally regain our tranquility. Mindful breathing is the energy that restores this harmony.

If we know that in a moment of distress, we are engaging in the most meaningful practice—taking refuge in the Three Jewels—then there is no longer any reason for fear or anxiety. Is there anything more important we can do?

Imagine sitting on an airplane and hearing an announcement that the plane is on fire and may crash. This is the best meditation one can practice at that moment. Bringing the Buddha, the Dharma, and the Sangha into our awareness, we return to our true refuge. Taking refuge in mindfulness, wisdom, and community, we will be at peace. If death must come, we will meet it beautifully, just as we have lived beautifully—in mindfulness. With this practice, we will have enough calm, peace, and clarity to know exactly what to do and what not to do at that moment.

In the Āgama Sutras, the Buddha taught:

"Bhikkhus, dwell in the island within yourselves."

The island within is none other than our own mindfulness, the secure refuge of our awakened nature. This practice is built upon this profound teaching of the Buddha.