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.

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.

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.

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.
Analyze it deeply, still it 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.

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.

belief in a self (Pali: sakkāya-diṭṭhi)
doubt or uncertainty, especially about the Buddha's awakeness (vicikicchā)(
attachment to rites and rituals (sīlabbata-parāmāsa)
sensual desire (kāmacchando)
ill will (vyāpādo or byāpādo)
lust for material existence, lust for material rebirth (rūparāgo)
lust for immaterial existence, lust for rebirth in a formless realm (arūparāgo)
conceit (māna)
restlessness (uddhacca)
ignorance (_avijjā_)

Nineteen universal beautiful mental factors (sobhanasādhāraṇa):
- Saddhā – faith
- _Sati_ – mindfulness
- _Hiri_ – shame at doing evil
- Ottappa – regard for consequence
- Alobha – lack of greed
- Adosa – lack of hatred
  - Mettā – loving kindness (if adosa is developed)
- Tatramajjhattatā – balance, neutrality of mind (also called upekkhā, equanimity)
- Kāyapassaddhi – tranquility of mental body
- Cittapassaddhi – tranquility of consciousness
- Kāyalahutā – lightness of mental body
- Cittalahutā – lightness of consciousness
- Kāyamudutā – malleability/softness of mental body
- Cittamudutā – malleability/softness of consciousness
- Kāyakammaññatā – wieldiness of mental body
- Cittakammaññatā – wieldiness of consciousness
- Kāyapāguññatā – proficiency of mental body
- Cittapāguññatā – proficiency of consciousness
- Kāyujukatā – straightness/rectitude of mental body
- Cittujukatā – straightness/rectitude of consciousness
Three Abstinences (virati):
- Sammāvācā – right speech
- Sammākammanta – right action
- Sammā-ājīva – right livelihood
Two Immeasurables (appamañña):
- Karuṇā – compassion
- Mudita – sympathetic joy
One Faculty of wisdom (paññindriya):
- Paññā – wisdom (also called amoha, lack of delusion)

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 qecomes 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

Eliminating defilements: 3 layers