Difference between revisions of "Grounding"
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== Meditation stages == | == Meditation stages == | ||
| − | This is a mish-mash | + | This is a WIP mish-mash mix and match practice. |
| + | |||
| + | Grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight). | ||
| + | |||
| + | Mindfulness of body, feelings, emotions and thoughts; internally, externally and both. | ||
10 minutes a stage, or whatever. | 10 minutes a stage, or whatever. | ||
The practice doesn't have to be all stages. | The practice doesn't have to be all stages. | ||
| − | |||
| − | |||
60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath. | 60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath. | ||
| Line 44: | Line 46: | ||
30 minutes for breath + forgiveness or metta + breath. | 30 minutes for breath + forgiveness or metta + breath. | ||
| − | Decide | + | Decide upon a meditation process before starting it. |
| − | Don't hold on to | + | Don't hold on to an object of meditation too tightly or too loosely, let go but still pay full attention. |
| + | |||
| + | Longer sessions will become easier than short sessions. | ||
=== Sitting down === | === Sitting down === | ||
| − | |||
* find a secluded place | * find a secluded place | ||
* become ardent, situationally aware and mindful | * become ardent, situationally aware and mindful | ||
| Line 55: | Line 58: | ||
* stretching / [[yoga]] | * stretching / [[yoga]] | ||
* 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] | ||
| − | |||
| − | |||
| − | |||
=== Breath === | === Breath === | ||
| − | |||
* being mindful of breath, slowing it and then letting go | * being mindful of breath, slowing it and then letting go | ||
* remembering the present moment, holding it not too tightly or loosely | * remembering the present moment, holding it not too tightly or loosely | ||
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=== Body === | === Body === | ||
| − | |||
* body scan, a slow and deep listening to the sensations of the body | * 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 | * recognise the parts and materials the body is made of, as well as those of other bodies | ||
=== Feelings === | === Feelings === | ||
| − | |||
* recognise and let go of pleasant, painful and neutral feelings valences | * recognise and let go of pleasant, painful and neutral feelings valences | ||
* recognise and let go of carnal and/or spiritual feelings | * recognise and let go of carnal and/or spiritual feelings | ||
=== Emotions === | === Emotions === | ||
| − | |||
* recognise if there is lust or not , anger or not, delusion or not | * 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 | ||
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=== Thoughts === | === Thoughts === | ||
| − | |||
* recognise and move away from sensory desire, anger and ill will, sloth and apathy, restlessness and remorse, and doubt | * 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 | ||
| Line 93: | Line 88: | ||
==== Forgiveness ==== | ==== Forgiveness ==== | ||
| − | |||
* "forgive me, I forgive you, I forgive myself." | * "forgive me, I forgive you, I forgive myself." | ||
==== Metta / loving kindness ==== | ==== Metta / loving kindness ==== | ||
| − | |||
* love, amity, sympathy, friendliness, active interest in others | * love, amity, sympathy, friendliness, active interest in others | ||
* active love | * active love | ||
| Line 114: | Line 107: | ||
==== Compassion / karuna ==== | ==== Compassion / karuna ==== | ||
| − | |||
* wise empathy | * wise empathy | ||
* sympathy for another being’s sorrows | * sympathy for another being’s sorrows | ||
| Line 122: | Line 114: | ||
==== Compersion / mudita ==== | ==== Compersion / mudita ==== | ||
| − | |||
* sympathy in other's welfare / joy | * sympathy in other's welfare / joy | ||
* appreciative, congratulatory & benevolent attitude | * appreciative, congratulatory & benevolent attitude | ||
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==== Equanimity / upekkha ==== | ==== Equanimity / upekkha ==== | ||
| − | |||
* allow equanimity, to be aware of and accept reality as it is, without craving or aversion | * allow equanimity, to be aware of and accept reality as it is, without craving or aversion | ||
* aware and unaffected, non-reactive, cool | * aware and unaffected, non-reactive, cool | ||
| Line 144: | Line 134: | ||
* https://en.wikipedia.org/wiki/Kasina | * https://en.wikipedia.org/wiki/Kasina | ||
| − | |||
=== Breath === | === Breath === | ||
| − | |||
| − | |||
* to finish | * to finish | ||
Revision as of 04:00, 27 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 WIP mish-mash mix and match practice.
Grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight).
Mindfulness of body, feelings, emotions and thoughts; internally, externally and both.
10 minutes a stage, or whatever.
The practice doesn't have to be all stages.
60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath.
40 minutes for breath + forgiveness + metta + breath.
30 minutes for breath + forgiveness or metta + breath.
Decide upon a meditation process before starting it.
Don't hold on to an object of meditation too tightly or too loosely, let go but still pay full attention.
Longer sessions will become easier than short sessions.
Sitting down
- find 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
Breath
- being mindful of breath, slowing it and then letting go
- remembering the present moment, holding it not too tightly or loosely
if there is mind chatter, focus on repeating these words instead:
- "breathing in / breathing out"
- "rising / falling"
Body
- 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
- recognise and let go of pleasant, painful and neutral feelings valences
- recognise and let go of carnal and/or spiritual feelings
Emotions
- 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
- 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
- "forgive me, I forgive you, I forgive myself."
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
- 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
- sympathy in other's welfare / joy
- appreciative, congratulatory & benevolent attitude
- disinterested love
- "i have joy in the joy of [another]" (dyad)
- "i have joy in the joy of [two others]" (triad)
- "i have joy in the joy of [group]" (network)
- "i have joy in the joy of [all beings]"
Equanimity / upekkha
- allow equanimity, to be aware of and accept reality as it is, without craving or aversion
- aware and unaffected, non-reactive, cool
- peace and acceptance
- like a reed in the wind
Other
Breath
- to finish