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Within each of us are powerful inner resources—compassion, joy, love, and equanimity among them. The 3 Doors Foundational Programs teach you how to access these resources through simple and profound meditation practices from the Bön Buddhist tradition of Tibet.
Together, four core practices engage body, speech, and mind in distinctive ways. Through awareness, breath, movement, and voice, you will learn how to transform unhelpful habits, restore well-being, and meet the difficulties of life (and joys!) with presence and clarity.
Our foundational programs are designed for both beginners and experienced practitioners seeking fresh insight.
Each live online course focuses on one essential meditation practice:
In these courses, you’ll learn to:
Each course is led by an experienced 3 Doors teacher who provides personal guidance and creates space for participants to share insights and experiences. The curriculum for each course was developed by our Senior Teachers and is taught by 3 Doors teachers worldwide in their native languages.
As part of a growing body of research revealing the broad benefits of meditation, and in particular the beneficial impacts of Tibetan mind-body practices on health and well-being, a 2021 study confirmed these four specific mind-body practices enhance mindfulness, reduce stress, and alleviate depression. Another study, published in the journal Mindfulness in 2025, further demonstrates the impact of these practices on compassion, overall flourishing, and non-dual awareness—a sense of open, present awareness in which the usual feeling of separation between self and the world softens.
Hear the experiences of our past participants:
The Nine Breathings of Purification
I found a deepening not only in the 9 breathings but in the practice of stillness, silence and spaciousness. In addition, Gabriel’s explanation of clearing in the 9 breathings with allowing spaciousness was very helpful. The workshop also enriched my knowledge as a presenter.
– Suzanne W.
Stillness, Silence, Spaciousness and Inner Refuge
Reminder that nothing needs to be left outside of the practice; to bring it all in. I need to be reminded every day!
– Leslie H.
Tsa Lung
Os movimentos e exercícios do Tsa Lung fortaleceram minha consciência corporal e promoveram um maior fluxo de energia, o que tem impactado positivamente minha saúde e concentração.
The movements and exercises of Tsa Lung have strengthened my body awareness and promoted a greater flow of energy, which has had a positive impact on my health and concentration.
– Marta T.
The Five Warrior Syllables
It is helpful to slow the process of reconnecting to the practice, intention, and opening into the challenges that are equally important. This and the 9 breathings program offered earlier is strengthening my openness and spaciousness to hold my challenges and especially difficult emotions as is and with awareness. It helps to do this in a community whose support I feel strongly.
– Monika B.
None scheduled at this time.
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