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Take Refuge in Dharma

17 min. guided mindfulness meditation


Take Refuge in Dharma

17 min. guided meditation

Taking Refuge in Dharma is the second of the Three Refuges: Buddha, Dharma and Sangha; love, insight and community.

When we take refuge in Dharma we plant the seeds of impermanence, not self and and the four noble truths: there is suffering; there is a cause of suffering; there is an end to suffering; and there is a path that leads to the end of suffering.

Buddhist psychology and cosmology are rooted it the idea that self, and all matter and phenomena are free of intrinsic nature. Mindfulness meditation is the practice of understanding impermanence, self and suffering and  abandoning clinging to and craving for permanence and self – the cause of suffering.

It won't last, it's not personal and it will never satisfy. 


Breathe in.

Breathe out.


Listen, don’t listen.


Stay with your breath.


Take Refuge in dharma.

Take refuge in impermanence.

Take refuge in self.

Take refuge in suffering.

Take refuge its cause.

Take refuge its cessation.

Take refuge in the path that leads to its cessation.


Abandon killing, stealing and sexual harm.

Abandon lying and harmful speech.

Abandon dealing in weapons, people, poisons and meat.


Abandon sensual desire.

Abandon aversion and ill-will.

Abandon apathy, restlessness and doubt.




Contemplate your body.

Contemplate your feelings.

Contemplate your mind.

Contemplate phenomena.


Commit to letting go.

Commit to love.

Commit to compassion.


Understand karma.

Actions have results.


Understand Impermanence.

Everything that has the nature to arise also has the nature to pass away.


Abandon clinging and craving; people places and things; rites and rituals.


Abandon clinging to self and sensation.

Abandon clinging to contact and form.


Impermanent, inconstant and unreliable clinging arises dependent on self — body and mind — material formation, feeling, perception, mental formation and consciousness.


Painful, stressful and unsatisfactory self arises and passes away dependent on the senses — sight, sound, smell, taste, tactile sensation and thought.


Empty of intrinsic nature the senses arises and pass away dependent on contact — internal and external; material and mental — seer and seen; hearer and heard; smeller and smelled; taster and tasted; feeler and felt; thinker and thought.


Not I, not mine, not my eternal soul contact arises and passes away dependent on form — matter and phenomena — earth, water, fire and air.


Interdependent, interconnected and interrelated forms arises dependent on form


Radiant luminous and spontaneous

Form is emptiness, Emptiness is form.


Desire is form.

Clinging and craving are form.


Impermanence is form.

Not self is form.

Suffering is form.


Understand impermanence.

Understand self.

Understand suffering.


Underdtsand freedom.


This is dukkha.

This is dharma.

This is free.


May all beings be free.

May all beings be happy, peaceful safe and free.

All beings are heirs to their own actions.

May all Beings live with ease.


This guided meditation is intended to help deliver meditative peace, ease and openness while embedding basic mindfulness techniques and the fundamentals of Buddhist psychology and cosmology.


The first instruction is always breathe in and breathe out. The second is listen don't listen. When in doubt stay with your breath. Words are secondary.


Meditation is the beating heart of Buddhism.

Daily practice brings the dharma alive and frees it up to land in our body and permeate our householder life.

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