30 lines
1.4 KiB
Markdown
30 lines
1.4 KiB
Markdown
# Meditation practice
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## Daily schedule
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- 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.
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## What doesn't work
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- 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.
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- 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.
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## Preparation before Meditating on your subject
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- Mindful breath that you will succeed, and are on the same path as the Buddha and other arahants.
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- Mindful breath of loving-kindness towards all beings.
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- Mindful breath of death, and the impurity of your body.
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## Dealing with distractions
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[Source](https://suttacentral.net/mn20/en/sujato?lang=en&layout=plain&reference=none¬es=asterisk&highlight=false&script=latin)
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- Focus on its opposite, or something else.
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- Sensual desire - the gross body
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- hatred / anger - loving friendliness
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- depression / dejection - wholesome qualities of the buddha
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- Examine its drawbacks (three marks)
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- Forget or ignore
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- Reject or stop them
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- Crush them, with teeth clenched and tongue against roof of mouth
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