Grounding
In general
Aspects of personal state to reflect and reflex on:
- sleep
- breath
- posture
- water
- temperature
- teeth
- food / meals
- 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.
40 minutes for breath + forgiveness + metta + breath.
30 minutes for breath + forgiveness 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
+5/10
- find a secluded place
- become ardent, situationally aware and mindful
- take some time to listen to and move your body before sitting down
- stretching / yoga
- consider sitting with back support or in a chair or another posture
- grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight)
- mindfulness of body, feelings, emotions and thoughts; internally, externally and both
Breath
0
- being mindful of breath, slowing it and then letting go
- remembering the present moment, holding it not too tightly or loosely
if there is mind chatter, focus on repeating these words instead:
- "breathing in / breathing out"
- "rising / falling"
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
- love, amity, sympathy, friendliness, active interest in others
- active love
- traditional: "may all beings be happy, may all beings be safe, may all beings realise liberation."
/ repeat in the mind which ever comes easiest:
- "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."
if there is trouble after moving to a new target, move back and train more / short and easy version:
- "may I be happy"
Compassion / karuna
+10
- wise empathy
- sympathy for another being’s sorrows
- preventive love
- "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
- sympathy in other's welfare / joy
- appreciative, congratulatory & benevolent attitude
- disinterested love
- "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 and unaffected, non-reactive, cool
- peace and acceptance
- like a reed in the wind
Breath
+5/10
- to finish