Difference between revisions of "Grounding"
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== Meditation stages == | == Meditation stages == | ||
This is a mish-mash routine. WIP. | This is a mish-mash routine. WIP. | ||
| + | |||
| + | 10 minutes a stage, or whatever. | ||
| + | |||
| + | The practice doesn't have to be all stages. | ||
=== Sitting down === | === Sitting down === | ||
| + | -10 | ||
* find a secluded place | * find a secluded place | ||
| + | * become ardent, situationally aware and mindful | ||
* take some time to listen to and move your body before sitting down | * take some time to listen to and move your body before sitting down | ||
* consider sitting with back support or in a chair or [https://dhammawiki.com/index.php/Meditation_postures another posture] | * consider sitting with back support or in a chair or [https://dhammawiki.com/index.php/Meditation_postures another posture] | ||
| − | + | * mindfulness is to be established well for the sake of knowledge and vision (insight) | |
| − | * mindfulness is | + | * with experience of the stages both internally and externally, separately then together |
| − | * | ||
=== Breath === | === Breath === | ||
| − | * being mindful of | + | 0 |
| + | * being mindful of, slowing, then letting go of the breath | ||
=== Body === | === Body === | ||
| − | * scan from one end to another, a slow and deep listening to | + | 10 |
| + | * scan from one end to another, a slow and deep listening to the sensations of the body | ||
* recognise the materials the body is made of, as well as those of other bodies | * recognise the materials the body is made of, as well as those of other bodies | ||
=== Feelings === | === Feelings === | ||
| − | * | + | 20 |
| − | * | + | * recognise and release pleasant, painful and neutral feelings valences |
| + | * recognise and release carnal and/or spiritual feelings | ||
=== Emotions === | === Emotions === | ||
| − | * recognise if lust or | + | 30 |
| + | * recognise if there is lust or not , anger or not, delusion or not | ||
* recognise if emotions are concentrated or scattered, exalted or not, surpassed or not | * recognise if emotions are concentrated or scattered, exalted or not, surpassed or not | ||
* recognise if there is peace, tranquillity or liberation | * recognise if there is peace, tranquillity or liberation | ||
=== Thoughts === | === Thoughts === | ||
| − | * recognise and move away from | + | 40 |
| + | * recognise and move away from sensory desire, anger and ill will, sloth and apathy, restlessness and remorse, and doubt | ||
* recognise and develop mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity | * 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 | + | * recognise how all these states come to be, how they can be abandoned, and how they can be avoided in future |
==== Forgiveness ==== | ==== Forgiveness ==== | ||
| − | * mantra: "forgive me, | + | 40/50 |
| + | * mantra: "forgive me, I forgive you, I forgive myself." | ||
==== Metta / loving kindness ==== | ==== Metta / loving kindness ==== | ||
| − | * mantra: "may all beings, may all beings be well, may all beings realise nibanna" | + | +10 |
| + | * mantra: "may all beings, may all beings be well, may all beings realise nibanna." | ||
| − | * mantra: "may | + | * 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 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 dear platonic friend be happy and free from suffering." |
| − | * mantra: "may a neutral person 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" | + | * mantra: "may a antagonistic person be happy and free from suffering." |
==== Compassion / karuna ==== | ==== Compassion / karuna ==== | ||
| + | +10 | ||
* empathy | * empathy | ||
| − | * mantra: " | + | * 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 ==== | ==== Compersion / mudita ==== | ||
| + | +10 | ||
* sympathetic joy | * sympathetic joy | ||
| − | ** to the joy of another | + | ** to the joy of another (dyad) |
| − | ** to the joy of two others | + | ** to the joy of two others (triad) |
| − | ** to the joy of a group | + | ** to the joy of a group (network) |
** to the joy of all beings | ** to the joy of all beings | ||
==== Equanimity / upekkha ==== | ==== Equanimity / upekkha ==== | ||
| + | +10 | ||
* allow equanimity, to accept reality as-it-is without craving or aversion | * allow equanimity, to accept reality as-it-is without craving or aversion | ||
* aware, non-reactive, cool | * aware, non-reactive, cool | ||
* peace and acceptance | * peace and acceptance | ||
* like a reed in the wind | * like a reed in the wind | ||
Revision as of 17:33, 23 August 2019
In general
Aspects of personal state to reflect and reflex on:
- sleep
- breath
- posture
- water
- temp
- teeth
- food / meals
- communications
- appointments
- logistics
- finances
- tools
Morning
- supplements/breakfast
- meditation
Meditation stages
This is a mish-mash routine. WIP.
10 minutes a stage, or whatever.
The practice doesn't have to be all stages.
Sitting down
-10
- find a secluded place
- become ardent, situationally aware and mindful
- take some time to listen to and move your body before sitting down
- consider sitting with back support or in a chair or another posture
- mindfulness is to be established well for the sake of knowledge and vision (insight)
- with experience of the stages both internally and externally, separately then together
Breath
0
- being mindful of, slowing, then letting go of the breath
Body
10
- scan from one end to another, a slow and deep listening to the sensations of the body
- recognise the materials the body is made of, as well as those of other bodies
Feelings
20
- recognise and release pleasant, painful and neutral feelings valences
- recognise and release carnal and/or spiritual feelings
Emotions
30
- recognise if there is lust or not , anger or not, delusion or not
- recognise if emotions are concentrated or scattered, exalted or not, surpassed or not
- recognise if there is peace, tranquillity or liberation
Thoughts
40
- recognise and move away from sensory desire, anger and ill will, sloth and apathy, restlessness and remorse, and 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 they can be avoided in future
Forgiveness
40/50
- mantra: "forgive me, I forgive you, I forgive myself."
Metta / loving kindness
+10
- 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
+10
- 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
+10
- sympathetic joy
- to the joy of another (dyad)
- to the joy of two others (triad)
- to the joy of a group (network)
- to the joy of all beings
Equanimity / upekkha
+10
- 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