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　　And take refuge in the Triple Gem:

　　Buddham saranam gacchami.

　　Dhammam saranam gacchami.

　　Sangham saranam gacchami.

　　Dutiyampi buddham saranam gacchami.

　　Dutiyampi dhammam saranam gacchami.

　　Dutiyampi sangham saranam gacchami.

　　Tatiyampi buddham saranam gacchami.

　　Tatiyampi dhammam saranam gacchami.

　　Tatiyampi sangham saranam gacchami.

　　Then make the following resolution: "I take refuge in the Buddha -- the Pure One, completely free from defilement; and in his Dhamma -- doctrine, practice, and attainment; and in the Sangha -- the four levels of his Noble Disciples -- from now to the end of my life."

　　Buddham jivitam yava nibbanam saranam gacchami.

　　Dhammam jivitam yava nibbanam saranam gacchami.

　　Sangham jivitam yava nibbanam saranam gacchami.

　　Then formulate the intention to observe the five, eight, ten, or 227 precepts according to how many you are normally able to observe, expressing them in a single vow:

　　Imani pañca sikkhapadani samadiyami. (three times)

　　(This is for the observing the five precepts, and means, "I undertake the five training rules: to refrain from taking life, from stealing, from sexual misconduct, from lying, and from taking intoxicants.")

　　Imani attha sikkhapadani samadiyami. (three times)

　　(This is for those observing the eight precepts, and means, "I undertake the eight training rules: to refrain from taking life, from stealing, from sexual intercourse, from lying, from taking intoxicants, from eating food after noon and before dawn, from watching shows and from adorning the body for the purpose of beautifying it, and from using high and luxurious beds and seats.")

　　Imani dasa sikkhapadani samadiyami. (three times)

　　(This is for those observing the ten precepts, and means, "I undertake the ten training rules: to refrain from taking life, from stealing, from sexual intercourse, from lying, from taking intoxicants, from eating food after noon and before dawn, from watching shows, from adorning the body for the purpose of beautifying it, from using high and luxurious beds and seats, and from receiving money.")

　　Parisuddho aham bhante. Parisuddhoti mam buddho dhammo sangho dharetu.

　　(This is for those observing the 227 precepts.)

　　Now that you have professed the purity of your thoughts, words, and deeds toward the qualities of the Buddha, Dhamma, and Sangha, bow down three times. Sit down, place your hands palm-to-palm in front of your heart, steady your thoughts, and develop the four Sublime Attitudes: good will, compassion, appreciation, and equanimity. To spread these thoughts to all living beings without exception is called the immeasurable Sublime Attitude. A short Pali formula for those who have trouble memorizing is:

　　"Metta" (benevolence and love, hoping for your own welfare and that of all other living beings.)

　　"Karuna" (compassion for yourself and others.)

　　"Mudita" (appreciation, taking delight in your own goodness and that of others.)

　　"Upekkha" (equanimity in the face of those things that should be let be.)

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　　Method 1

　　Sit in a half-lotus position, right leg on top of the left leg, your hands placed palm-up on your lap, right hand on top of the left. Keep your body straight and your mind on the task before you. Raise your hands in respect, palm-to-palm in front of the heart, and think of the qualities of the Buddha, Dhamma, and Sangha: Buddho me natho -- The Buddha is my mainstay. Dhammo me natho -- The Dhamma is my mainstay. Sangho me natho -- The Sangha is my mainstay. Then repeat in your mind, buddho, buddho; dhammo, dhammo; sangho, sangho. Return your hands to your lap and repeat one word, buddho, three times in your mind.

　　Then think of the in-and-out breath, counting the breaths…

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