Grounding

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Morning

movements
supplements
breakfast
meditation

Meditation stages

Sitting down

find a secluded place
take time to get your body right
consider sitting with back support or in a chair
or another posture

ardent, situationally aware and mindful
investigating internally and externally, separately then together

Breath

being mindful of 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
realise 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

notice if lust or without, anger or without, delusion or without
notice if emotions are concentrated or scattered, exalted or not, surpassed or not
notice if there is peace, tranquility or liberation

Thoughts

avoid if sensory desire, ill will, sloth and apathy, restlessness and worry, doubt
open up to mindfulness, insight, vitality and effort, joy or rapture, relaxation or tranquillity
allow absorption, a calm, one-pointed state of mind, or a clear awareness

Forgiveness

"forgive me, i forgive you, i forgive myself"

Metta / loving kindness

"may all beings, may all beings be well, may all beings realise nibanna"

"may i be happy and free from suffering"
"may a teacher, benefactor or respected person be happy and free from suffering"
"may a dear platonic friend be happy and free from suffering"
"may a neutral person be happy and free from suffering"
"may a antagonistic person be happy and free from suffering"

Compassion / karuna

empathy

Compersion / mudita

sympathetic joy

Equanimity / upekkha

allow equanimity, to accept reality as-it-is without craving or aversion
aware, non-reactive, cool
peace and acceptance

In general

Aspects of personal state to be mindful of:

breath
posture
temp
water
teeth
food / meals
to do lists
sleep

movements
supplements
wash face and moisturise
wash self
laundry
clean/dishes
tidy

communications
appointments
standing
finances
tools