Grounding

In general

Aspects of personal state to reflect and reflex on:

• sleep
• breath
• posture
• water
• temp
• teeth
• food / meals

• movements
• supplements
• wash face and moisturise
• wash self
• to do lists
• chores

• communications
• appointments
• logistics
• finances
• tools

Morning

• supplements/breakfast
• meditation

Meditation stages

Sitting down

• find a secluded place
• take time to get your body right - movements
• consider sitting with back support or in a chair
• or another posture

• ardent, situationally aware and mindful
• mindfulness is [to be] well established for the sake of knowledge and vision
• investigating internally and externally, separately then together

Breath

• being mindful of then slowing then letting go of the breath

Body

• scan from one end to another, a slow and deep listening to parts of the body
• recognise the materials the body is made of, as well as those of other bodies

Feelings

• notice pleasant, painful and neutral sensations
• notice carnal and spiritual

Emotions

• recognise if lust or without, anger or without, delusion or without
• recognise if emotions are concentrated or scattered, exalted or not, surpassed or not
• recognise if there is peace, tranquility or liberation

Thoughts

• recognise and move away from any sensory desire, anger or ill will, sloth or apathy, restlessness or worry, doubt
• recognise and develop mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity
• recognise how all these states come to be, how they can be abandoned, and how to avoid them in future

Forgiveness

• mantra: "forgive me, i forgive you, i forgive myself"

Metta / loving kindness

• mantra: "may all beings, may all beings be well, may all beings realise nibanna"

• mantra: "may i be happy and free from suffering"
• mantra: "may a teacher, benefactor or respected person be happy and free from suffering"
• mantra: "may a dear platonic friend be happy and free from suffering"
• mantra: "may a neutral person be happy and free from suffering"
• mantra: "may a antagonistic person be happy and free from suffering"

Compassion / karuna

• empathy

• mantra: "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

• sympathetic joy
  • to the joy of another - diad
  • to the joy of two others - triad
  • to the joy of a group - network
  • to the joy of all beings

Equanimity / upekkha

• allow equanimity, to accept reality as-it-is without craving or aversion
• aware, non-reactive, cool
• peace and acceptance
• like a reed in the wind