Grounding

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Morning

Meditation stages

Sitting down

  • take time to get your body right
  • maybe sit with a back rest 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