Difference between revisions of "Grounding"
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| Line 39: | Line 39: | ||
60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath. | 60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath. | ||
| + | |||
| + | 30 minutes for breath + forgiveness and/or metta + breath. | ||
=== Sitting down === | === Sitting down === | ||
| Line 52: | Line 54: | ||
=== Breath === | === Breath === | ||
0 | 0 | ||
| − | * being mindful of, slowing | + | * being mindful of breath, slowing it and then letting go |
=== Body === | === Body === | ||
10 | 10 | ||
| − | * scan | + | * body scan, 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 parts and materials the body is made of, as well as those of other bodies |
=== Feelings === | === Feelings === | ||
20 | 20 | ||
| − | * recognise and | + | * recognise and let go of pleasant, painful and neutral feelings valences |
| − | * recognise and | + | * recognise and let go of carnal and/or spiritual feelings |
=== Emotions === | === Emotions === | ||
| Line 69: | Line 71: | ||
* 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 | ||
| + | * let go | ||
=== Thoughts === | === Thoughts === | ||
| Line 75: | Line 78: | ||
* 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 they can be avoided in future | * recognise how all these states come to be, how they can be abandoned, and how they can be avoided in future | ||
| + | * let go | ||
==== Forgiveness ==== | ==== Forgiveness ==== | ||
| Line 114: | Line 118: | ||
+5/10 | +5/10 | ||
| − | * | + | * to finish |
Revision as of 19:08, 23 August 2019
In general
Aspects of personal state to reflect and reflex on:
- sleep
- breath
- posture
- water
- temperature
- 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.
120 minutes for all stages.
60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath.
30 minutes for breath + forgiveness and/or metta + breath.
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 breath, slowing it and then letting go
Body
10
- body scan, a slow and deep listening to the sensations of the body
- recognise the parts and materials the body is made of, as well as those of other bodies
Feelings
20
- recognise and let go of pleasant, painful and neutral feelings valences
- recognise and let go of 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
- let go
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
- let go
Forgiveness
40/50
- mantra: "forgive me, I forgive you, I forgive myself."
Metta / loving kindness
+10
- mantra: "may all beings be happy, may all beings be safe, may all beings realise liberation."
- 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
Breath
+5/10
- to finish