176 lines
10 KiB
Markdown
176 lines
10 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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- 7m of concentration, 7m of insight, 7m of metta
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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 (hindrances)
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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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Acronym: ODISC
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- Focus on its opposite, or something else.
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- Sensual desire
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- The gross body, dead bodies, old bodies, rotting food, reguritated food, food inside the stomach.
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- hatred / anger
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- loving friendliness.
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- depression / dejection
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- wholesome qualities of the buddha.
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- Dullness / drowsiness
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- Meditate on a bright light.
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- walking meditation
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- washing face
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- going outside
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- Restlessness and worry
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- Mindfulness of breathing
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- Doubt
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- Stop meditating, and study.
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- Or develop a strong resolution to continue.
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- Or devotional practices.
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- Examine its drawbacks / dangers (three marks). Keeping us entangled in suffering, and not doing good for ourselves and others.
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- Forget or ignore. Think of other things: breathing.
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- Stop, still it and and slow it down, see its causes, and see how it causes suffering.
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- Crush them, reject them, expell them, with teeth clenched and tongue against roof of mouth.
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## List of cravings
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- Grabbing phone and mindlessly opening things.
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- Stop yourself, do something else.
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- Think about the time you waste, and how short your life is.
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- Think about how it won't make you happy.
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- Leave it in the other room.
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- Fix notifs.
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- Popcorn + red hot + soy sauce, Tasty foods, meals, snacking.
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- Eating neutral foods that don't inspire craving.
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- Eating mindfully
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- Eating only once per day.
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- Imagining that food rotting.
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- Rewatching movies / shows
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- Do something else productive, like language learning, meditating, reading.
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- Thinking about the waste of time.
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- Thinking about how it inspires selfish attachment to views. How you then get mad when other people don't like them.
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- Foot baths / baths
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- Put on socks, warm clothes instead.
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- Note how attached you get to it.
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- Coffee / tea
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- Drink mindfully.
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- Browsing lemmy / reddit.
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## 10 fetters
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1. belief in a self (Pali: **[sakkāya-diṭṭhi](https://en.m.wikipedia.org/wiki/Sakkaya-ditthi "Sakkaya-ditthi")**)
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2. doubt or uncertainty, especially about the Buddha's awakeness (_[vicikicchā](https://en.m.wikipedia.org/wiki/Vicikicch%C4%81 "Vicikicchā")_)(
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3. attachment to rites and rituals (_[sīla](https://en.m.wikipedia.org/wiki/Buddhist_ethics "Buddhist ethics")bbata-parāmāsa_)
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4. sensual desire (_[kāmacchando](https://en.m.wikipedia.org/wiki/Five_hindrances "Five hindrances")_)
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5. ill will (*vyāpādo* or *byāpādo*)
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6. lust for material existence, lust for material rebirth (_[rūparāgo](https://en.m.wikipedia.org/wiki/Buddhist_cosmology#Spatial_cosmology "Buddhist cosmology")_)
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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")_)
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8. conceit (_[māna](https://en.m.wikipedia.org/wiki/M%C4%81na "Māna")_)
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9. restlessness (_[uddhacca](https://en.m.wikipedia.org/wiki/Uddhacca "Uddhacca")_)
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10. ignorance (_[avijjā](https://en.m.wikipedia.org/wiki/Avidy%C4%81_\(Buddhism\) "Avidyā (Buddhism)")\_)
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## Unwholesome states
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1. greed (_[lobha](https://en.m.wikipedia.org/wiki/Raga_\(Buddhism\) "Raga (Buddhism)")\_)
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2. hatred (_[dosa](https://en.m.wikipedia.org/wiki/Dvesha_\(Buddhism\) "Dvesha (Buddhism)")\_)
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3. delusion (_[moha](https://en.m.wikipedia.org/wiki/Moha_\(Buddhism\) "Moha (Buddhism)")\_)
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4. conceit (_[māna](https://en.m.wikipedia.org/wiki/M%C4%81na "Māna")_)
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5. wrong views (_[micchāditthi](https://en.m.wikipedia.org/wiki/View_\(Buddhism\) "View (Buddhism)")\_)
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6. doubt (_[vicikicchā](https://en.m.wikipedia.org/wiki/Vicikicch%C4%81 "Vicikicchā")_)
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7. torpor (*[thīna*ṃ*](https://en.m.wikipedia.org/wiki/Th%C4%ABna "Thīna")*)
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8. restlessness (*[uddhacca*ṃ*](https://en.m.wikipedia.org/wiki/Uddhacca "Uddhacca")*)
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9. shamelessness (*[ahirika*ṃ*](https://en.m.wikipedia.org/wiki/%C4%80hr%C4%ABkya "Āhrīkya")*)
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10. recklessness (*[anottappa*ṃ*](https://en.m.wikipedia.org/wiki/Anottappa "Anottappa")*)
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## 25 wholesome mental factors
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- Nineteen universal beautiful mental factors (_sobhanasādhāraṇa_):
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- *[Saddhā](https://en.m.wikipedia.org/wiki/Saddh%C4%81 "Saddhā")* – faith
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- _[Sati](https://en.m.wikipedia.org/wiki/Mindfulness_\(Buddhism\) "Mindfulness (Buddhism)")\_ – mindfulness
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- _[Hiri](https://en.m.wikipedia.org/wiki/Hiri_\(Buddhism\) "Hiri (Buddhism)")\_ – shame at doing evil
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- *[Ottappa](https://en.m.wikipedia.org/wiki/Ottappa "Ottappa")* – regard for consequence
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- *[Alobha](https://en.m.wikipedia.org/wiki/Alobha "Alobha")* – lack of greed
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- *[Adosa](https://en.m.wikipedia.org/wiki/Adosa "Adosa")* – lack of hatred
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- *[Mettā](https://en.m.wikipedia.org/wiki/Maitr%C4%AB "Maitrī")* – loving kindness (if *adosa* is developed)
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- *[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)
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- *[Kāyapassaddhi](https://en.m.wikipedia.org/wiki/Passaddhi "Passaddhi")* – tranquility of mental body
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- *[Cittapassaddhi](https://en.m.wikipedia.org/wiki/Passaddhi "Passaddhi")* – tranquility of consciousness
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- *[Kāyalahutā](https://en.m.wikipedia.org/wiki/Lahut%C4%81 "Lahutā")* – lightness of mental body
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- *[Cittalahutā](https://en.m.wikipedia.org/wiki/Lahut%C4%81 "Lahutā")* – lightness of consciousness
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- *[Kāyamudutā](https://en.m.wikipedia.org/wiki/Mudut%C4%81 "Mudutā")* – malleability/softness of mental body
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- *[Cittamudutā](https://en.m.wikipedia.org/wiki/Mudut%C4%81 "Mudutā")* – malleability/softness of consciousness
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- *[Kāyakammaññatā](https://en.m.wikipedia.org/wiki/Kamma%C3%B1%C3%B1at%C4%81 "Kammaññatā")* – wieldiness of mental body
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- *[Cittakammaññatā](https://en.m.wikipedia.org/wiki/Kamma%C3%B1%C3%B1at%C4%81 "Kammaññatā")* – wieldiness of consciousness
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- *[Kāyapāguññatā](https://en.m.wikipedia.org/wiki/P%C4%81gu%C3%B1%C3%B1at%C4%81 "Pāguññatā")* – proficiency of mental body
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- *[Cittapāguññatā](https://en.m.wikipedia.org/wiki/P%C4%81gu%C3%B1%C3%B1at%C4%81 "Pāguññatā")* – proficiency of consciousness
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- *[Kāyujukatā](https://en.m.wikipedia.org/wiki/Ujukat%C4%81 "Ujukatā")* – straightness/rectitude of mental body
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- *[Cittujukatā](https://en.m.wikipedia.org/wiki/Ujukat%C4%81 "Ujukatā")* – straightness/rectitude of consciousness
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- Three Abstinences (_virati_):
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- *[Sammāvācā](https://en.m.wikipedia.org/wiki/Right_speech "Right speech")* – right speech
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- *[Sammākammanta](https://en.m.wikipedia.org/wiki/Noble_Eightfold_Path#Right_action "Noble Eightfold Path")* – right action
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- *[Sammā-ājīva](https://en.m.wikipedia.org/wiki/Right_livelihood "Right livelihood")* – right livelihood
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- Two Immeasurables (_appamañña_):
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- *[Karuṇā](https://en.m.wikipedia.org/wiki/Karu%E1%B9%87%C4%81 "Karuṇā")* – compassion
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- *[Mudita](https://en.m.wikipedia.org/wiki/Mudita "Mudita")* – sympathetic joy
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- One Faculty of wisdom (_paññindriya_):
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- *[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)
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## Noble eightfold path
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- Right view
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- Learning, Study, 4 noble truths, 3 marks.
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- Right intention/resolve
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- 3 intentions: renunciation, loving-kindness, non-injury
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- Right speech
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- 4 types: False, Divisive, Harsh, Idle
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- Right action
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- No killing, stealing/exploiting, sexual misconduct,
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- Right livelihood
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- 6: Dealing in meat, poisons, weapons, slavery/prostitution, intoxicants, usury
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- Right effort
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- Energy, exertion, control over senses.
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- 4 aspects
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- Preventing unarisen unwholesome states(greed hatred, delusion).
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- Removing arisen unwholesome states. (5 hindrances)
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- Developing unarisen wholesome ones (8 factors of this path, 4 foundations of mindfulness, 7 factors of enlightenment).
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- Develop/Maintain existing wholesome states.
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- Right mindfuless
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- Awareness/attention to the present, without elaborating, judging, liking/disliking, grasping, or evaluating with a goal.
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- 4 foundations: body(breathing, postures, parts), feeling, states of mind, ideas/perceptions
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- 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.
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- Right concentration
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- Wholesome one-pointedness, collected, stilled, focused, tranquil, without disturbances or hindrances.
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- 4 jhanas
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- Only used as a powerful tool to develop insight.
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- It will not eliminate latent defilements.
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- Gain concentration, apply it to right mindfulness, repeat.
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Monogram: vilascem
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3 groups
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- wisdom(view, intention)
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- moral discipline(speech, action, livelihood)
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- concentration(effort, mindfulness, concentration)
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Eliminating defilements: 3 layers
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- Latent
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- Defeated by right insight
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- Active or manifested
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- Defeated by right concentration
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- Transgression
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- Defeated by right Moral conduct
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