The stillness of the body, the silence of speech, and the spacious awareness of mind are the true three doors to enlightenment. 

Pain body dissolves into stillness, pain speech dissolves into silence, pain mind dissolves into the spaciousness of pure nonconceptual awareness.

Maintain the vows of stillness, silence, and spacious, thought-free awareness.

All the issues, conflicts, and emotions you get caught up with from day to day, hour to hour, or minute to minute, these are only reflections of the pain body, pain speech, and pain mind. When you can learn to draw your attention to the stillness of the body, the silence of the speech, and the spaciousness of the mind—when you can be fully aware of them and rest in that experience—your identity as pain body, pain speech, and pain mind can start to dissolve, and you can enter through these doorways to a lighter, more joyful sense of being.

~Tenzin Wangyal Rinpoche, selected quotes.

Finding an Inner Refuge

The First Inner Refuge: Stillness

Gradually bring your attention inward. Be aware of the stillness of your body from the crown of your head to the soles of your feet. Give your physical body loving attention. As your body rests in the warmth of awareness, every cell responds. Feel a sense of well-being from this caring attention.

Rest in stillness. If your mind wanders, gently bring it back. It is one thing to be physically still, another thing to be aware of that stillness. When you are aware of stillness, it will support you.

Through the doorway of stillness, gradually become aware of simply being open. This is a glimpse of the unbounded sacred space of the inner refuge. Trust this. Rest in that refuge for as long as the experience remains fresh.

The Second Inner Refuge: Silence

Listen and hear the silence in and around you. Listen with your entire body. Feel the silence throughout your whole being.

Gradually, through the door of silence, allow yourself to experience a deep sense of peace. As you rest here, awareness of unbounded space dawns, fresh, clear, and lively, and you connect with authentic presence.

Rest here as long as the experience remains fresh.

The Third Inner Refuge: Spaciousness

Draw clear and open attention to your heart. Be aware of the spaciousness at the center of your being. This space is like a clear, open sky.

You are that sky. Be aware of it, feel it, connect with it.

When the sky is clear, the sun shines and you feel its warmth. Allow a sense of warmth to arise within you. Feel and connect with that genuine warmth.

Appreciate this and rest here as long as the experience remains fresh.

~Tenzin Wangyal Rinpoche, The True Source of Healing.

Reconnecting With Ourselves

by Geshe Tenzin Wangyal Rinpoche

Through the negative, habitual patterns of distraction and restlessness, we frequently disconnect from ourselves. As a result, we are often depleted, for we do not fully receive what life offers, what nature offers, or what other people offer, and we don’t recognize opportunities to benefit others.

You may be sitting on a bench in a beautiful park, yet not be seeing the trees, hearing the birds, or smelling the blossoms. Perhaps you are distracted with your cellphone or worrying about something, and though you are breathing you may have no actual relationship to your body, your speech, your mind, or to the park. I refer to this as sitting on a rotten karmic cushion.

This can happen anywhere—in a business meeting or at the family dinner table. You may even be at a lovely party, but your mind is not part of the celebration. Caught up in thoughts about some problem, we strategize solutions, but this never brings satisfaction because it never reconnects us to ourselves. In truth, our thoughts and strategies are the imaginations of our pain body, pain speech, and pain mind—the ego or identity we mistake as “me” simply because it is so familiar. Trying to improve ego does not bring liberation from suffering; it only reinforces the disconnection.

It is very important to acknowledge that suffering exists and to have the proper relationship with it. The root cause of suffering is ignorance, the failure to recognize the true nature of mind, which is always open and clear and the source of all positive qualities. By failing to recognize our true nature, we search for happiness outside ourselves. This fundamental disconnection from the actual source of positive qualities within, and the restless search for satisfaction outside ourselves is something we do habitually, yet we often don’t even experience this as suffering because it doesn’t seem all that dramatic.

Until we recognize this pain identity and truly acknowledge our own disconnection, there is no path of healing available and we will not realize our full potential in this life. So acknowledging suffering is the first step, and a beautiful one, because it is the first step on the journey to awakening the sacred body, authentic speech, and luminous mind—which is who we truly are when we are fully present in each moment.

Discovering Inner Refuge

We begin by acknowledging the habitual patterns that arise from our disconnection from ourselves, which I refer to as pain body, pain speech, and pain mind. We may experience this disconnection in a variety of ways, such as irritation, boredom, restlessness, sadness, or an underlying feeling that something is missing. If we are to heal or awaken from these patterns, we need to generate a caring relationship with the evidence of our disconnection. Recall how you feel supported when you are with a friend who is simply present, open, and nonjudgmental, and bring those very qualities to your own experience. The silence containing this fullness of the presence of another is always there within you and always beautiful. So that is exactly how you need to experience your pain. Connect with stillness, silence, and spaciousness, which enables you to observe, allow, and feel whatever you experience without judgment.

So often we identify with our pain—I am so sad. I can’t believe you said that to me. You hurt me. Who is this me that is sad, angry, and hurt? It is one thing to experience pain; it is another thing to be pain. This self is ego and the fundamental suffering of ego is that it has no connection to what is.

In the middle of a confused or disconnected experience, or even at a seemingly ordinary moment, draw your attention inward. Do you experience the stillness that becomes available? It sounds easy and therefore may not seem very convincing as a remedy for suffering, yet it can take years or even a lifetime to make that simple shift and discover what becomes available when you do. Some people may not make the shift and may always perceive the world as potentially dangerous and threatening. But if you’re able to make that shift again and again, it can transform your identity and experience. Being aware of a moment of agitation or restlessness and knowing there is another way to experience it—to turn one’s attention inward and connect with the fundamental stillness of being—is the discovery of inner refuge through stillness.

When you turn your attention inward, you may notice competing internal voices. Turn toward the silence. Simply hear the silence that is available. Most of the time we do not listen to the silence but listen to our thoughts—we negotiate, we strategize, and we are pleased when we come up with a good solution, confusing this with clarity. Sometimes we try not to think about something and push it out of our mind and distract ourselves with other things. This is all noise, and considered pain speech. When we listen to the silence that is available in any given moment, whether we are in the middle of a busy airport or sitting at a holiday dinner table, our inner noise dissolves. In this way we discover inner refuge through silence.

When you have lots of thoughts, turn toward the spacious aspect of the mind. Spaciousness is always available because that is the nature of mind—it is open and clear. Don’t try to reject, control, or stop your thoughts. Simply allow them. Host them. Look at thinking as it is. It is like trying to catch a rainbow. As you go toward it, you simply find space. In this way you discover inner refuge through spaciousness.

It is important to neither reject nor invite thoughts. If you look at thought directly and nakedly, thought cannot sustain itself. If you reject thought, that is another thought. And that thought is only a smarter ego: “I am outsmarting that thought by observing it. Oh, there it is.” And there you are, talking to yourself, holding on to the credential of being the observer of thoughts. The mind that strategizes is itself the creator of our suffering, and no matter how elegant or refined our strategy, it is still a version of the pain mind. So instead of coming up with a winning strategy, we must shift our relationship with pain mind altogether by hosting our thoughts, observing our thoughts, and then allow the observer to dissolve as well.

What is left you may wonder? You have to find out by directly and nakedly observing. The mind that wonders what is left if we don’t rely on thinking or observing our experience can’t discover the richness of the openness of being. We need to look directly into our thinking, busy mind to discover the inner refuge of spaciousness, and thereby discover the luminous mind. Fortunately, others who have gone before us have done so and provide pointing-out instructions and encouragement for us.

Transforming Painful Habits Through Open Awareness

When ego is the result of disconnection, awareness itself is true connection. Awareness that is direct and naked is described as the sun, and the warmth of awareness dissolves the solidified pain identity the way the sun melts ice. So whenever you feel the pain of being disconnected from yourself, be open to it and be with it. Host your pain well with presence that is completely open, and most important, nonjudgmental.

Can you be open with your pain—still, silent, spacious? There is nothing better than open awareness for transforming pain, and that tool is within you at this very moment. The method of transforming pain into the path of liberation has no conceptual aspect, it is simply being open. In open awareness, everything is processed. There is no unfinished business.

Another beautiful thing about open awareness is that it is like light. And light does not recognize the history of darkness—how long, how intense, or how complex the darkness is. Light simply illuminates darkness. Like the sun, it is not selective, and the moment it shines, darkness is dispelled. The moment you are aware, your negative patterns are dispelled.

Finding the Closest Door

Stillness, silence, and spaciousness bring us to the same place—open awareness. But you go for refuge through a particular door: one through the body, one through speech, one through mind. Once you arrive, which door you entered through is no longer important. The door is only important when you are lost. If you are lost on the eastern side of the mountain, it is better to find the eastern path because it is the path closest to you. When we fly we are always reminded by the flight attendant that “the nearest exit could be right behind you.” The closest entrance is right here with you. The tension in your neck and shoulders could be your closest entrance. Your Inner Critic could be your closest entrance. Your doubting, hesitating mind could be your closest entrance. But we often overlook the opportunities right in front of us and take the farthest possible route. It is interesting how often we don’t value that which is closest.

If open awareness is so simple, and any given moment of distraction, irritation, or anger is our doorway, why do we not turn toward our discomfort and discover a deeper truth? We are simply not very familiar with openness and we don’t trust that it is sufficient. Turning our attention inward seems like the easiest thing to do, yet we don’t do it.

A Prescription for Inner Refuge

How is it possible to become more familiar with inner refuge? If we are ill and are given a prescription for medicine that we’ve been told is absolutely necessary for our recovery and well-being, we are motivated to take our medicine. So perhaps we need to think of turning toward inner refuge as taking the medicine that will release us from our habit of disconnecting from the source of being. You have three pills to take: the pill of stillness, the pill of silence, the pill of spaciousness. Start by taking at least three pills a day. You can choose when to take stillness, when to take silence, or when to take spaciousness as your medicine. Actually, if you pay attention, opportunities will choose you. When you are rushing, you become agitated. Your agitation has chosen you. At that very moment say, “Thank you, agitation. You have reminded me to take the pill of stillness.” Breathe in slowly and go toward your agitation with openness. Your stillness is right in the midst of your agitation. Don’t distract yourself and reject this moment, thinking you will try to find stillness later or somewhere else. Discover the stillness right here within your agitation.

The moment you hear complaint in your voice you can recognize this as the time to take the pill of silence. What do you do? Go toward your complaints. Be open. Hear the silence within your voice. Silence is within your voice because silence is the nature of sound. Don’t search for silence, rejecting sound. That is not possible. Likewise, don’t look for stillness, rejecting movement.

It is the same with the door of the mind. When your mind is going crazy with thoughts, take the pill of spaciousness. Remember, don’t look for space by rejecting your thoughts—space is already here. It is important to make that discovery, and to make it again and again. The only reason you don’t find it is because it is closer than you realize.

So that is my prescription. May the medicine of stillness, silence, and spaciousness liberate the suffering experienced through the three doors of body, speech, and mind—and in so doing, may you benefit many others through the infinite positive qualities that become available.