Grounding

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.

120 minutes for all stages.

60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath.

30 minutes for breath + forgiveness and/or metta + breath.

Decide your intention for the meditation before starting it.

Don't hold on to your object of meditation too tightly or too loosely.

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 breath, slowing it and then letting go

Body

10

• 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

20

• recognise and let go of pleasant, painful and neutral feelings valences
• recognise and let go of 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
• let go

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
• let go

Forgiveness

40/50

• "forgive me, I forgive you, I forgive myself."

Metta / loving kindness

+10

• "may all beings be happy, may all beings be safe, may all beings realise liberation."

• "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."

Compassion / karuna

+10

• empathy

• "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/altruistic joy

• "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

+10

• allow equanimity, to be aware of and accept reality as it is, without craving or aversion
• aware, non-reactive, cool
• peace and acceptance
• like a reed in the wind

Breath

+5/10

• to finish