Grounding

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In general

Aspects of personal state to reflect and reflex on:

sleep
breath
posture
water
temp
teeth
food / meals

movements
supplements
wash face and moisturise
wash self
to do lists
chores

communications
appointments
logistics
finances
tools

Morning

supplements/breakfast
meditation

Meditation stages

Sitting down

find a secluded place
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

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 and 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 and move away from any sensory desire, anger or ill will, sloth or apathy, restlessness or worry, 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 to avoid them in future

Forgiveness

mantra: "forgive me, i forgive you, i forgive myself"

Metta / loving kindness

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

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

sympathetic joy
- to the joy of another - diad
- to the joy of two others - triad
- to the joy of a group - network
- to the joy of all beings

Equanimity / upekkha

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