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Below is a 20-minute instruction and practice guide tailored for a Westerner
interested in the Bön tradition's Tsa Lung breathing exercises to
ignite inner fire (akin to Tummo practices). This is designed to be accessible,
practical, and safe for someone new to these ancient Tibetan yogic techniques,
while respecting their traditional roots in the Bön Mother Tantra
(Ma Gyud). Tsa Lung works with the subtle body—channels (tsa), winds (lung),
and drops (thigle)—to cultivate vitality, warmth, and mental clarity. Since
this is a beginner-friendly session, we'll focus on foundational breathing
and gentle movements to awaken inner heat, avoiding advanced visualizations
or intense breath retention that require direct guidance from a qualified
teacher.
20-Minute Bön Tsa Lung Practice: Igniting Inner Fire
Preparation (2 minutes)
Setting: Find a quiet, comfortable space where you
won’t be disturbed. Sit on a cushion or chair with your spine straight
but relaxed, feet flat on the floor if seated in a chair, or cross-legged
if on the floor. Wear loose clothing.
Mindset: Take a moment to settle in. Close your
eyes, place your hands on your thighs (palms up or down), and let go of
any tension. Mentally dedicate this practice to your well-being and clarity.
Warm-Up: Roll your shoulders gently a few times,
then take three slow, deep breaths through your nose, exhaling fully through
your mouth to release stress.
Phase 1: Nine Purification Breaths (5 minutes)
This foundational Bön practice clears stagnant energy from the channels and prepares the body for inner fire. It balances the three main channels: central (blue), right (white), and left (red).
Instruction:
Sit with your spine straight.
Raise your right hand, press your ring finger to close your right nostril,
and inhale deeply through your left nostril (imagine breathing in clear,
cooling white light).
Switch: Close your left
nostril with your thumb, lift your ring finger, and exhale fully through
your right nostril (imagine releasing dark, smoky energy—tension or negativity).
Repeat this twice more (3
breaths total).
Now switch hands: Left hand
up, close left nostril with ring finger, inhale through the right nostril
(visualize warm, red light), then close right nostril with thumb and exhale
through the left (release smoky energy). Repeat twice more (3 breaths total).
Finally, place both hands
on your thighs, inhale through both nostrils (visualize bright, pure light
filling your body), and exhale fully (release all remaining stagnation).
Repeat twice more (3 breaths total).
Pace: Move slowly, taking about 20-30 seconds per
breath cycle. Focus on the sensation of air moving through your nostrils
and the subtle shift in energy.
Purpose: This clears blockages, balances the winds,
and primes your subtle body for the inner fire practice.
Phase 2: Tsa Lung Breathing to Ignite Inner Fire (10 minutes)
Here, we’ll adapt a simplified version of the External Tsa Lung exercise linked to the navel chakra (fire element), which is key to generating inner heat. This combines breath retention and gentle movement, inspired by Bön practices but made beginner-friendly.
Instruction:
Starting Position: Sit tall,
hands resting on your knees, palms up. Close your eyes or soften your gaze
downward.
Breath Foundation (2 minutes):
Inhale deeply through your nose for 4 seconds, feeling your belly expand
(diaphragmatic breathing). Hold the breath gently for 4 seconds, then exhale
slowly through your nose for 6 seconds. Repeat 5 times to steady your lung
(wind energy).
Igniting the Fire (8 minutes):
Step 1: Inhale & Visualize (30 seconds per cycle): Inhale deeply through
your nose for 4-5 seconds, imagining a small, warm flame flickering at
your navel (about 2-3 inches below your belly button). Picture it glowing
red-orange, radiating soft heat.
Step 2: Hold & Move (30 seconds): Gently hold your breath (don’t strain—stop
if you feel discomfort). As you hold, slowly raise both arms out to your
sides and up overhead in a smooth arc, like gathering energy toward the
flame. Feel the warmth spreading from your navel upward.
Step 3: Exhale & Release (30 seconds): Exhale slowly through your mouth
with a soft “Haaa” sound for 6-8 seconds, lowering your arms back to your
knees. Imagine the flame growing slightly stronger with each exhale, warming
your core.
Repeat: Cycle through this sequence 6-8 times, adjusting the pace to your
comfort. If you feel lightheaded, shorten the breath hold or rest between
cycles.
Focus: Stay with the sensation of warmth and the
rhythm of your breath. If your mind wanders, gently return to the image
of the flame.
Purpose: This stokes the inner fire by directing
the lung (wind) to the navel chakra, massaging subtle channels and building
heat and vitality.
Phase 3: Rest & Integration (3 minutes)
Instruction:
Return to a natural breathing
rhythm, hands resting on your thighs or belly. Close your eyes fully.
Feel the warmth you’ve cultivated—notice
any tingling, heat, or lightness in your body, especially around your navel
or chest.
Sit quietly, letting the
energy settle. If you like, mentally offer any benefits of this practice
to yourself or others.
Purpose: This integrates the awakened energy, calming
the mind and grounding the experience.
Closing Notes
Duration Check: 2 min prep + 5 min purification +
10 min Tsa Lung + 3 min rest = 20 minutes.
Tips for Westerners:
Go slow—don’t force the
breath or overdo the retention. Comfort is key at first.
If visualizing feels tricky,
just focus on the physical sensation of warmth or breath.
Practice daily for a week
to build familiarity; morning or evening works well.
Safety: Stop if you feel dizzy, anxious, or strained.
