Grounding

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In general

Aspects of personal state to reflect and reflex on:

sleep
breath
posture
water
temperature
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

This is a mish-mash routine. WIP.

10 minutes a stage, or whatever.

The practice doesn't have to be all stages.

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, slowing, then letting go of the breath

Body

10

scan from one end to another, 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

Feelings

20

recognise and release pleasant, painful and neutral feelings valences
recognise and release 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

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

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