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Quick reminders

Aspects of personal state to reflect, reflex, rework and relax about:

  • sleep
  • breath
  • posture
  • water
  • temperature
  • teeth
  • food / meals
  • supplements / meds
  • meditation
  • movements
  • supplements
  • wash face and moisturise
  • wash self
  • to do lists
  • chores
  • communications
  • appointments
  • logistics
  • finances
  • tools

Meditation phases

This is a WIP mish-mash mix and match of meditation practices.

Choose your own routine.

10 minutes a stage, or whatever. The practice doesn't have to be all stages.

30 minutes for breath + forgiveness or metta + breath.

40 minutes for breath + forgiveness + metta + breath.

60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath.

Grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight).

Mindfulness is remembering the present awareness of the body, feelings, emotions and thoughts; both internally, externally and mixed together.

Decide upon the meditation process before starting it.

Don't hold on to an object of meditation too tightly or too loosely. Hold as if a bird in the hand.

Making your mind quiet can take time. Longer sessions can become easier than short sessions.

Sitting down

  • withdraw to a secluded place
  • become ardent, situationally aware and mindful
  • take some time to listen to and move your body before sitting down
  • stretching / yoga
  • consider sitting with back support or in a chair or another posture


  • being mindful of breath, slowing it and then gently letting go of control

If there is mind chatter, focus on repeating these words instead:

  • "breathing in / breathing out"
  • "rising / falling"

Or try counting breaths down from 10.


  • body scan, a slow and deep listening to the sensations of the body
  • understand the parts and materials the body is made of, as well as those of other bodies


  • understand and let go of pleasant, painful and neutral feelings valences
  • understand and let go of carnal and/or spiritual feelings


  • understand if there is lust or not , anger or not, delusion or not
  • understand if emotions are concentrated or scattered, exalted or not, surpassed or not
  • understand if there is peace, tranquillity or liberation
  • let go


  • understand and move away from sensory desire, anger and ill will, sloth and lethargy, restlessness and remorse, and doubt
  • understand and develop mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity
  • understand how all these states come to be, how they can be abandoned, and how they can be avoided in future
  • let go


  • "forgive me, I forgive you, I forgive myself."


  • "i forgive myself/you for not understanding"
  • "i forgive myself/you for making mistakes"
  • "i forgive myself/you for causing pain to myself or anyone else"
  • "i forgive myself/you for not acting the way I should have acted"

Metta / loving kindness

  • love, amity, sympathy, friendliness, active interest in others
  • active love
  • traditional: "may all beings be happy, may all beings be safe, may all beings realise liberation."

/ repeat in the mind which ever comes easiest:

  • "may I be happy and free from suffering."
  • "may [a loved one] be happy and free from suffering."
  • "may [a neutral person] be happy and free from suffering."
  • "may [a disliked person] be happy and free from suffering."

if there is trouble after moving to a new target, move back and train more / short and easy version:

  • "may I be happy"

Compassion / karuna

  • a wise empathy
  • sympathy for another being’s sorrows
  • preventive love
  • "if I were given one thousand hands and eyes right this instant, then I will work towards the benefit and happiness of all living beings." (Nīlakaṇṭha Dhāraṇī / Great Compassion Mantra)

Compersion / mudita

  • confelicity
  • sympathy in other's welfare / joy
  • appreciative, congratulatory & benevolent attitude
  • disinterested love
  • counters aversion
  • "i rejoice in your happiness" (another / dyad)
  • "i rejoice in their happiness" (two others / triad)
  • "i rejoice in their happiness" (network / group)
  • "i rejoice in the happiness of all beings"

Equanimity / upekkha

  • allow equanimity, to be aware of and accept reality as it is, without craving or aversion
  • aware, unaffected, non-reactive, cool, peacful and accepting
  • not static or passive but like a reed in the wind


  • - Pāli term that is generally translated as "reflections on repulsiveness". It refers to a traditional Buddhist meditation whereby thirty-one parts of the body are contemplated in a variety of ways. In addition to developing sati (mindfulness) and samādhi (concentration), this form of meditation is considered conducive to overcoming desire and lust. Along with cemetery contemplations, this type of meditation is one of the two meditations on "the foul"/unattractiveness (Pāli: asubha).


  • to finish of the session

Objects of meditation

To focus mindfulness on:

  • Breath
  • Bodily

to fill out