# Meditation practice ## Daily schedule - Pick at least 2 specific times every day, to meditate for 15-30m. Setting an alarm helps, for consistency. Find what works best for you. - 7m of concentration, 7m of insight, 7m of metta ## What doesn't work - Doing 1-10m per day is pointless. Your mind is like a glass of water with sediments, it needs time for those sediments to settle to the bottom. This is why skilled meditators recommend longer sessions. Dipa Ma recommends 4h / day, 2h sit at dawn, 2h in the evening. 1-2h per day seems to be the recommended amount, but 20-45m / day is a good starting point. - Trying to start out too long / day will fail, because it requires a lot of motivation. We want to gradually build a habit, not rely on motivation. ## Preparation before Meditating on your subject - Mindful breath that you will succeed, and are on the same path as the Buddha and other arahants. - Mindful breath of loving-kindness towards all beings. - Mindful breath of death, and the impurity of your body. ## Dealing with distractions (hindrances) [Source](https://suttacentral.net/mn20/en/sujato?lang=en&layout=plain&reference=none¬es=asterisk&highlight=false&script=latin) Acronym: ODISC - Focus on its opposite, or something else. - Sensual desire - The gross body, dead bodies, old bodies, rotting food, reguritated food, food inside the stomach. - hatred / anger - loving friendliness. - depression / dejection - wholesome qualities of the buddha. - Dullness / drowsiness - Meditate on a bright light. - walking meditation - washing face - going outside - Restlessness and worry - Mindfulness of breathing - Doubt - Stop meditating, and study. - Or develop a strong resolution to continue. - Or devotional practices. - Examine its drawbacks / dangers (three marks). Keeping us entangled in suffering, and not doing good for ourselves and others. - Forget or ignore. Think of other things: breathing. - Stop, still it and and slow it down, see its causes, and see how it causes suffering. - Crush them, reject them, expell them, with teeth clenched and tongue against roof of mouth. ## List of cravings - Grabbing phone and mindlessly opening things. - Stop yourself, do something else. - Think about the time you waste, and how short your life is. - Think about how it won't make you happy. - Leave it in the other room. - Fix notifs. - Popcorn + red hot + soy sauce, Tasty foods, meals, snacking. - Eating neutral foods that don't inspire craving. - Eating mindfully - Eating only once per day. - Imagining that food rotting. - Rewatching movies / shows - Do something else productive, like language learning, meditating, reading. - Thinking about the waste of time. - Thinking about how it inspires selfish attachment to views. How you then get mad when other people don't like them. - Foot baths / baths - Put on socks, warm clothes instead. - Note how attached you get to it. - Coffee / tea - Drink mindfully. - Browsing lemmy / reddit. ## 10 fetters 1. belief in a self (Pali: **[sakkāya-diṭṭhi](https://en.m.wikipedia.org/wiki/Sakkaya-ditthi "Sakkaya-ditthi")**) 2. doubt or uncertainty, especially about the Buddha's awakeness (_[vicikicchā](https://en.m.wikipedia.org/wiki/Vicikicch%C4%81 "Vicikicchā")_)( 3. attachment to rites and rituals (_[sīla](https://en.m.wikipedia.org/wiki/Buddhist_ethics "Buddhist ethics")bbata-parāmāsa_) 4. sensual desire (_[kāmacchando](https://en.m.wikipedia.org/wiki/Five_hindrances "Five hindrances")_) 5. ill will (*vyāpādo* or *byāpādo*) 6. lust for material existence, lust for material rebirth (_[rūparāgo](https://en.m.wikipedia.org/wiki/Buddhist_cosmology#Spatial_cosmology "Buddhist cosmology")_) 7. lust for immaterial existence, lust for rebirth in a formless realm (_[arūparāgo](https://en.m.wikipedia.org/wiki/Buddhist_cosmology#Spatial_cosmology "Buddhist cosmology")_) 8. conceit (_[māna](https://en.m.wikipedia.org/wiki/M%C4%81na "Māna")_) 9. restlessness (_[uddhacca](https://en.m.wikipedia.org/wiki/Uddhacca "Uddhacca")_) 10. ignorance (_[avijjā](https://en.m.wikipedia.org/wiki/Avidy%C4%81_\(Buddhism\) "Avidyā (Buddhism)")\_) ## Unwholesome states 1. greed (_[lobha](https://en.m.wikipedia.org/wiki/Raga_\(Buddhism\) "Raga (Buddhism)")\_) 2. hatred (_[dosa](https://en.m.wikipedia.org/wiki/Dvesha_\(Buddhism\) "Dvesha (Buddhism)")\_) 3. delusion (_[moha](https://en.m.wikipedia.org/wiki/Moha_\(Buddhism\) "Moha (Buddhism)")\_) 4. conceit (_[māna](https://en.m.wikipedia.org/wiki/M%C4%81na "Māna")_) 5. wrong views (_[micchāditthi](https://en.m.wikipedia.org/wiki/View_\(Buddhism\) "View (Buddhism)")\_) 6. doubt (_[vicikicchā](https://en.m.wikipedia.org/wiki/Vicikicch%C4%81 "Vicikicchā")_) 7. torpor (*[thīna*ṃ*](https://en.m.wikipedia.org/wiki/Th%C4%ABna "Thīna")*) 8. restlessness (*[uddhacca*ṃ*](https://en.m.wikipedia.org/wiki/Uddhacca "Uddhacca")*) 9. shamelessness (*[ahirika*ṃ*](https://en.m.wikipedia.org/wiki/%C4%80hr%C4%ABkya "Āhrīkya")*) 10. recklessness (*[anottappa*ṃ*](https://en.m.wikipedia.org/wiki/Anottappa "Anottappa")*) ## 25 wholesome mental factors - Nineteen universal beautiful mental factors (_sobhanasādhāraṇa_): - *[Saddhā](https://en.m.wikipedia.org/wiki/Saddh%C4%81 "Saddhā")* – faith - _[Sati](https://en.m.wikipedia.org/wiki/Mindfulness_\(Buddhism\) "Mindfulness (Buddhism)")\_ – mindfulness - _[Hiri](https://en.m.wikipedia.org/wiki/Hiri_\(Buddhism\) "Hiri (Buddhism)")\_ – shame at doing evil - *[Ottappa](https://en.m.wikipedia.org/wiki/Ottappa "Ottappa")* – regard for consequence - *[Alobha](https://en.m.wikipedia.org/wiki/Alobha "Alobha")* – lack of greed - *[Adosa](https://en.m.wikipedia.org/wiki/Adosa "Adosa")* – lack of hatred - *[Mettā](https://en.m.wikipedia.org/wiki/Maitr%C4%AB "Maitrī")* – loving kindness (if *adosa* is developed) - *[Tatramajjhattatā](https://en.m.wikipedia.org/wiki/Tatramajjhattat%C4%81 "Tatramajjhattatā")* – balance, neutrality of mind (also called *[upekkhā](https://en.m.wikipedia.org/wiki/Upek%E1%B9%A3%C4%81 "Upekṣā")*, equanimity) - *[Kāyapassaddhi](https://en.m.wikipedia.org/wiki/Passaddhi "Passaddhi")* – tranquility of mental body - *[Cittapassaddhi](https://en.m.wikipedia.org/wiki/Passaddhi "Passaddhi")* – tranquility of consciousness - *[Kāyalahutā](https://en.m.wikipedia.org/wiki/Lahut%C4%81 "Lahutā")* – lightness of mental body - *[Cittalahutā](https://en.m.wikipedia.org/wiki/Lahut%C4%81 "Lahutā")* – lightness of consciousness - *[Kāyamudutā](https://en.m.wikipedia.org/wiki/Mudut%C4%81 "Mudutā")* – malleability/softness of mental body - *[Cittamudutā](https://en.m.wikipedia.org/wiki/Mudut%C4%81 "Mudutā")* – malleability/softness of consciousness - *[Kāyakammaññatā](https://en.m.wikipedia.org/wiki/Kamma%C3%B1%C3%B1at%C4%81 "Kammaññatā")* – wieldiness of mental body - *[Cittakammaññatā](https://en.m.wikipedia.org/wiki/Kamma%C3%B1%C3%B1at%C4%81 "Kammaññatā")* – wieldiness of consciousness - *[Kāyapāguññatā](https://en.m.wikipedia.org/wiki/P%C4%81gu%C3%B1%C3%B1at%C4%81 "Pāguññatā")* – proficiency of mental body - *[Cittapāguññatā](https://en.m.wikipedia.org/wiki/P%C4%81gu%C3%B1%C3%B1at%C4%81 "Pāguññatā")* – proficiency of consciousness - *[Kāyujukatā](https://en.m.wikipedia.org/wiki/Ujukat%C4%81 "Ujukatā")* – straightness/rectitude of mental body - *[Cittujukatā](https://en.m.wikipedia.org/wiki/Ujukat%C4%81 "Ujukatā")* – straightness/rectitude of consciousness - Three Abstinences (_virati_): - *[Sammāvācā](https://en.m.wikipedia.org/wiki/Right_speech "Right speech")* – right speech - *[Sammākammanta](https://en.m.wikipedia.org/wiki/Noble_Eightfold_Path#Right_action "Noble Eightfold Path")* – right action - *[Sammā-ājīva](https://en.m.wikipedia.org/wiki/Right_livelihood "Right livelihood")* – right livelihood - Two Immeasurables (_appamañña_): - *[Karuṇā](https://en.m.wikipedia.org/wiki/Karu%E1%B9%87%C4%81 "Karuṇā")* – compassion - *[Mudita](https://en.m.wikipedia.org/wiki/Mudita "Mudita")* – sympathetic joy - One Faculty of wisdom (_paññindriya_): - *[Paññā](https://en.m.wikipedia.org/wiki/Pa%C3%B1%C3%B1%C4%81 "Paññā")* – wisdom (also called *[amoha](https://en.m.wikipedia.org/wiki/Amoha "Amoha")*, lack of delusion) ## Noble eightfold path - Right view - Learning, Study, 4 noble truths, 3 marks. - Right intention/resolve - 3 intentions: renunciation, loving-kindness, non-injury - Right speech - 4 types: False, Divisive, Harsh, Idle - Right action - No killing, stealing/exploiting, sexual misconduct, - Right livelihood - 6: Dealing in meat, poisons, weapons, slavery/prostitution, intoxicants, usury - Right effort - Energy, exertion, control over senses. - 4 aspects - Preventing unarisen unwholesome states(greed hatred, delusion). - Removing arisen unwholesome states. (5 hindrances) - Developing unarisen wholesome ones (8 factors of this path, 4 foundations of mindfulness, 7 factors of enlightenment). - Develop/Maintain existing wholesome states. - Right mindfuless - Awareness/attention to the present, without elaborating, judging, liking/disliking, grasping, or evaluating with a goal. - 4 foundations: body(breathing, postures, parts), feeling, states of mind, ideas/perceptions - When enough concentration is built up to mindfulness, panna develops, direct seeing into the 4 noble truths, from moment to moment. Seeing becomes direct and immediate. - Right concentration - Wholesome one-pointedness, collected, stilled, focused, tranquil, without disturbances or hindrances. - 4 jhanas - Only used as a powerful tool to develop insight. - It will not eliminate latent defilements. - Gain concentration, apply it to right mindfulness, repeat. Monogram: vilascem 3 groups - wisdom(view, intention) - moral discipline(speech, action, livelihood) - concentration(effort, mindfulness, concentration) Eliminating defilements: 3 layers - Latent - Defeated by right insight - Active or manifested - Defeated by right concentration - Transgression - Defeated by right Moral conduct