Difference between revisions of "Grounding"

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== In general ==
 
== In general ==
Aspects of personal state to reflect and reflex on:
+
Aspects of personal state to reflect, reflex, rework and relax about:
  
 
* sleep
 
* sleep
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* posture
 
* posture
 
* water
 
* water
* temp
+
* temperature
 
* teeth
 
* teeth
 
* food / meals
 
* food / meals
 +
* supplements / meds
 +
* meditation
  
 
* [[movements]]
 
* [[movements]]
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* tools
 
* tools
  
== Morning ==
+
== Meditation stages ==
* supplements/breakfast
+
This is a WIP mish-mash mix and match of [[meditation]] practices. Choose your own routine.
* [[meditation]]
+
 
 +
10 minutes a stage, or whatever. The practice doesn't have to be all stages.
 +
 
 +
30 minutes for breath + forgiveness or metta + breath.
 +
 
 +
40 minutes for breath + forgiveness + metta + breath.
  
 +
60 minutes for breath + body + feelings + emotions + forgiveness and/or metta + breath.
  
== Meditation stages ==
+
 
This is a mish-mash routine. WIP.
+
Grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight).
 +
 
 +
Mindfulness is remembering the present awareness of the body, feelings, emotions and thoughts; both internally, externally and mixed together.
 +
 
 +
Decide upon the meditation process before starting it.
 +
 
 +
Don't hold on to an object of meditation too tightly or too loosely. Hold as if a bird in the hand.
 +
 
 +
Making your mind quiet can take time. Longer sessions can become easier than short sessions.
  
 
=== Sitting down ===
 
=== Sitting down ===
* find a secluded place
+
* withdraw to a secluded place
 +
* become ardent, situationally aware and mindful
 
* take some time to listen to and move your body before sitting down
 
* 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 [https://dhammawiki.com/index.php/Meditation_postures another posture]
 
* consider sitting with back support or in a chair or [https://dhammawiki.com/index.php/Meditation_postures another posture]
  
* ardent, situationally aware and mindful
+
=== Breath ===
* mindfulness is [to be] well established for the sake of knowledge and vision
+
* being mindful of breath, slowing it and then gently letting go of control
* investigating internally and externally, separately then together
 
  
=== Breath ===
+
 
* being mindful of and then slowing then letting go of the breath
+
If there is mind chatter, focus on repeating these words instead:
 +
* "breathing in / breathing out"
 +
* "rising / falling"
  
 
=== Body ===
 
=== Body ===
* scan from one end to another, a slow and deep listening to parts of the body
+
* body scan, 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
+
* understand the parts and materials the body is made of, as well as those of other bodies
  
 
=== Feelings ===
 
=== Feelings ===
* notice pleasant, painful and neutral sensations
+
* understand and let go of pleasant, painful and neutral feelings valences
* notice carnal and spiritual
+
* understand and let go of carnal and/or spiritual feelings
  
 
=== Emotions ===
 
=== Emotions ===
* recognise if lust or without, anger or without, delusion or without
+
* understand 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
+
* understand if emotions are concentrated or scattered, exalted or not, surpassed or not
* recognise if there is peace, tranquillity or liberation
+
* understand if there is peace, tranquillity or liberation
 +
* let go
  
 
=== Thoughts ===
 
=== Thoughts ===
* recognise and move away from any sensory desire, anger or ill will, sloth or apathy, restlessness or worry, doubt
+
* understand and move away from sensory desire, anger and ill will, sloth and lethargy, restlessness and remorse, and doubt
* recognise and develop mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity
+
* understand 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
+
* understand how all these states come to be, how they can be abandoned, and how they can be avoided in future
 +
* let go
  
 
==== Forgiveness ====
 
==== Forgiveness ====
* mantra: "forgive me, i forgive you, i forgive myself"
+
* "forgive me, I forgive you, I forgive myself."
 +
/
 +
* "i forgive myself/you for not understanding"
 +
* "i forgive myself/you for making mistakes"
 +
* "i forgive myself/you for causing pain to myself or anyone else"
 +
* "i forgive myself/you for not acting the way I should have acted"
  
 
==== Metta / loving kindness ====
 
==== Metta / loving kindness ====
* mantra: "may all beings, may all beings be well, may all beings realise nibanna"
+
* love, amity, sympathy, friendliness, active interest in others
 +
* active love
  
* mantra: "may i be happy and free from suffering"
+
* traditional: "may all beings be happy, may all beings be safe, may all beings realise liberation."
* 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"
+
repeat in the mind which ever comes easiest:
* mantra: "may a neutral person be happy and free from suffering"
+
* "may I be happy and free from suffering."
* mantra: "may a antagonistic person 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 ====
 
==== Compassion / karuna ====
* empathy
+
* a wise empathy
 +
* sympathy for another being’s sorrows
 +
* preventive love
  
* 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)
+
* "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 ====
 
==== Compersion / mudita ====
* sympathetic joy
+
* sympathy in other's welfare / joy
** to the joy of another - diad
+
* appreciative, congratulatory & benevolent attitude
** to the joy of two others - triad
+
* disinterested love
** to the joy of a group - network
+
* counters aversion
** to the joy of all beings
+
 
 +
* "i rejoice in your happiness" (another / dyad)
 +
* "i rejoice in their happiness" (two others / triad)
 +
* "i rejoice in their happiness"  (network / group)
 +
* "i rejoice in the happiness of all beings"
  
 
==== Equanimity / upekkha ====
 
==== Equanimity / upekkha ====
* allow equanimity, to accept reality as-it-is without craving or aversion
+
* allow equanimity, to be aware of and accept reality as it is, without craving or aversion
* aware, non-reactive, cool
+
* aware, unaffected, non-reactive, cool, peacful and accepting
* peace and acceptance
+
* not static or passive but like a reed in the wind
* like a reed in the wind
+
 
 +
==== Other ====
 +
 
 +
* https://en.wikipedia.org/wiki/Kammaṭṭhāna
 +
 
 +
* https://en.wikipedia.org/wiki/Kasina
 +
 
 +
 
 +
* https://en.wikipedia.org/wiki/Patikulamanasikara -  Pāli term that is generally translated as "reflections on repulsiveness". It refers to a traditional Buddhist meditation whereby thirty-one parts of the body are contemplated in a variety of ways. In addition to developing sati (mindfulness) and samādhi (concentration), this form of meditation is considered conducive to overcoming desire and lust. Along with cemetery contemplations, this type of meditation is one of the two meditations on "the foul"/unattractiveness (Pāli: asubha).
 +
 
 +
=== Breath ===
 +
* to finish of the session

Latest revision as of 20:17, 1 September 2019


In general

Aspects of personal state to reflect, reflex, rework and relax about:

  • sleep
  • breath
  • posture
  • water
  • temperature
  • teeth
  • food / meals
  • supplements / meds
  • meditation
  • movements
  • supplements
  • wash face and moisturise
  • wash self
  • to do lists
  • chores
  • communications
  • appointments
  • logistics
  • finances
  • tools

Meditation stages

This is a WIP mish-mash mix and match of meditation practices. Choose your own routine.

10 minutes a stage, or whatever. The practice doesn't have to be all stages.

30 minutes for breath + forgiveness or metta + breath.

40 minutes for breath + forgiveness + metta + breath.

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


Grounding is to be established well for the sake of calm abiding (tranquillity) and knowledge and vision (insight).

Mindfulness is remembering the present awareness of the body, feelings, emotions and thoughts; both internally, externally and mixed together.

Decide upon the meditation process before starting it.

Don't hold on to an object of meditation too tightly or too loosely. Hold as if a bird in the hand.

Making your mind quiet can take time. Longer sessions can become easier than short sessions.

Sitting down

  • withdraw to 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

Breath

  • being mindful of breath, slowing it and then gently letting go of control


If there is mind chatter, focus on repeating these words instead:

  • "breathing in / breathing out"
  • "rising / falling"

Body

  • body scan, a slow and deep listening to the sensations of the body
  • understand the parts and materials the body is made of, as well as those of other bodies

Feelings

  • understand and let go of pleasant, painful and neutral feelings valences
  • understand and let go of carnal and/or spiritual feelings

Emotions

  • understand if there is lust or not , anger or not, delusion or not
  • understand if emotions are concentrated or scattered, exalted or not, surpassed or not
  • understand if there is peace, tranquillity or liberation
  • let go

Thoughts

  • understand and move away from sensory desire, anger and ill will, sloth and lethargy, restlessness and remorse, and doubt
  • understand and develop mindfulness, discernment, energy, joy, tranquillity, absorption and equanimity
  • understand how all these states come to be, how they can be abandoned, and how they can be avoided in future
  • let go

Forgiveness

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

/

  • "i forgive myself/you for not understanding"
  • "i forgive myself/you for making mistakes"
  • "i forgive myself/you for causing pain to myself or anyone else"
  • "i forgive myself/you for not acting the way I should have acted"

Metta / loving kindness

  • 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

  • a 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

  • sympathy in other's welfare / joy
  • appreciative, congratulatory & benevolent attitude
  • disinterested love
  • counters aversion
  • "i rejoice in your happiness" (another / dyad)
  • "i rejoice in their happiness" (two others / triad)
  • "i rejoice in their happiness" (network / group)
  • "i rejoice in the happiness of all beings"

Equanimity / upekkha

  • allow equanimity, to be aware of and accept reality as it is, without craving or aversion
  • aware, unaffected, non-reactive, cool, peacful and accepting
  • not static or passive but like a reed in the wind

Other


  • https://en.wikipedia.org/wiki/Patikulamanasikara - Pāli term that is generally translated as "reflections on repulsiveness". It refers to a traditional Buddhist meditation whereby thirty-one parts of the body are contemplated in a variety of ways. In addition to developing sati (mindfulness) and samādhi (concentration), this form of meditation is considered conducive to overcoming desire and lust. Along with cemetery contemplations, this type of meditation is one of the two meditations on "the foul"/unattractiveness (Pāli: asubha).

Breath

  • to finish of the session