Difference between revisions of "Grounding"
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| Line 7: | Line 7: | ||
* [[meditation]] | * [[meditation]] | ||
| − | == Meditation stages | + | == Meditation stages == |
| − | === | + | === Sitting down === |
* take time to get your body right | * take time to get your body right | ||
| − | === | + | * maybe sit with a back rest or in a chair |
| − | * | + | * or [https://dhammawiki.com/index.php/Meditation_postures another posture] |
| − | === | + | |
| − | * from one end to another, slow | + | * ardent, situationally aware and mindful |
| − | === | + | * 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 | ||
| + | * realise 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 === | ||
| + | * notice if lust or without, anger or without, delusion or without | ||
| + | * notice if emotions are concentrated or scattered, exalted or not, surpassed or not | ||
| + | * notice if there is peace, tranquility or liberation | ||
| + | |||
| + | === Thoughts === | ||
| + | * avoid if sensory desire, ill will, sloth and apathy, restlessness and worry, doubt | ||
| + | * open up to mindfulness, insight, vitality and effort, joy or rapture, relaxation or tranquillity | ||
| + | * allow absorption, a calm, one-pointed state of mind, or a clear awareness | ||
| + | |||
| + | ==== Forgiveness ==== | ||
* "forgive me, i forgive you, i forgive myself" | * "forgive me, i forgive you, i forgive myself" | ||
| − | === loving kindness | + | |
| + | ==== Metta / loving kindness ==== | ||
* "may all beings, may all beings be well, may all beings realise nibanna" | * "may all beings, may all beings be well, may all beings realise nibanna" | ||
| + | |||
* "may i be happy and free from suffering" | * "may i be happy and free from suffering" | ||
* "may a teacher, benefactor or respected person be happy and free from suffering" | * "may a teacher, benefactor or respected person be happy and free from suffering" | ||
| Line 26: | Line 49: | ||
* "may a antagonistic person be happy and free from suffering" | * "may a antagonistic person be happy and free from suffering" | ||
| − | === | + | ==== Compassion / karuna ==== |
* empathy | * empathy | ||
| − | === | + | |
| − | * sympathetic joy | + | ==== Compersion / mudita ==== |
| − | === | + | * sympathetic joy |
| + | |||
| + | ==== Equanimity / upekkha ==== | ||
| + | * 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 | ||
Revision as of 21:25, 22 August 2019
Morning
- movements
- supplements
- breakfast
- meditation
Meditation stages
Sitting down
- take time to get your body right
- maybe sit with a back rest or in a chair
- or another posture
- ardent, situationally aware and mindful
- 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
- realise 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
- notice if lust or without, anger or without, delusion or without
- notice if emotions are concentrated or scattered, exalted or not, surpassed or not
- notice if there is peace, tranquility or liberation
Thoughts
- avoid if sensory desire, ill will, sloth and apathy, restlessness and worry, doubt
- open up to mindfulness, insight, vitality and effort, joy or rapture, relaxation or tranquillity
- allow absorption, a calm, one-pointed state of mind, or a clear awareness
Forgiveness
- "forgive me, i forgive you, i forgive myself"
Metta / loving kindness
- "may all beings, may all beings be well, may all beings realise nibanna"
- "may i be happy and free from suffering"
- "may a teacher, benefactor or respected person be happy and free from suffering"
- "may a dear platonic friend be happy and free from suffering"
- "may a neutral person be happy and free from suffering"
- "may a antagonistic person be happy and free from suffering"
Compassion / karuna
- empathy
Compersion / mudita
- sympathetic joy
Equanimity / upekkha
- allow equanimity, to accept reality as-it-is without craving or aversion
- aware, non-reactive, cool
- peace and acceptance
In general
Aspects of personal state to be mindful of:
- breath
- posture
- temp
- water
- teeth
- food / meals
- to do lists
- sleep
- movements
- supplements
- wash face and moisturise
- wash self
- laundry
- clean/dishes
- tidy
- communications
- appointments
- standing
- finances
- tools