Grounding

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Morning

movements
supplements
breakfast
meditation

Meditation stages

Sitting down

find a secluded place
take time to get your body right
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 any sensory desire, anger or ill will, sloth or apathy, restlessness or worry, doubt
recognise how these states come to be, how they can be abandoned, and how to avoid them in future
recognise mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity

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