Inner Practices


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Contemplation Practice - How To Do  Concentration  Breath Focused Concentration  Breath Focused Concentration: Wim Hof  Body Focused Concentration  Point-Focused Concentration  4 Subskills To Concentration  Vipassana: Methods  Vipassana Practice: Myanmar  Apology And Intention Practice  Positivity: Practice  Gratitude: Practice  Positivity Practice  Loving Kindness (metta): Theories  Sending Love Through Visualization  Loving Kindness (metta): From Deep Practice To Higher Levels  Forgiveness Practice  Forgiveness Flow To Someone/Organization/Situation  Acceptance Practice  Vipassana: Mind Observation Techniques  Sensation Mindfulness  Mind: Self-Inquiry Practice  Advanced: Silence Meditation  Moment-to-Moment (Meditation In Action) Mindfulness Practice  Advanced: Merging Inner And Outer Reality  Meditation With Songs  Experience: Labeling Moment To Moment Awareness  Experience: Wim Hof  Experience: Wim Hof + Vipassana  Secret To Success In Wim Hof Techniques  Other Practices  Misc  





Contemplation Practice - How To Do



#1 Take one piece of spiritual knowledge (eg: we're simply souls with physical body because we live in our heads all time and cater to our emotion needs daily)

#2 Think deeply about it over a couple of times if this makes sense to your life

#3 Adjust changes to your existing thinking patterns. Adopt new thought or behavior patterns that suit your lifestyle.




Concentration



Concentration power is the ability to focus on whatever sensory experience you choose.

You choose focus on the breath, and at first you will struggle to.

Each time you bring your attention back to the meditation object from wherever it went, you develop concentration power.

The more difficult it is to do this, the more concentration strength you develop. It’s like lifting weights.

Your mind wandering, boredom and judgments are like gravity and bringing your attention back to the breath is like a rep for your attention.

The greater the challenge, the more strength you are likely to develop.

We all know what it’s like to experience heightened concentration; we get deeply absorbed in activities we love, like running, painting, dancing and watching thrillers!

There’s something intrinsically pleasant about our attention getting deeply engaged in an activity.

Concentration Power occurs naturally to some degree, in all of us and your overall capacity for concentration power can also be systematically developed, through applied techniques.

That enables you to experience heightened concentration more consistently and in more situations.

Concentration Power is just one of the three essential skills of mindfulness, the other two being Sensory Clarity and Equanimity.

Concentration power also enables you to detect more details about what you experience.

We typically think of concentration power as the ability to sustain our focus for extended periods of time, but it can also be understood as immediate, deep or absorptive focus.

The brief moments of deep concentration are equally as valuable as the sustained kind of concentration.

The concentration may have the quality of being extended in time - for example, you're on a run and for the entire run you're able to focus on your breath.

Concentration may also have the quality of total absorption, even if that lasts only briefly. For example, you look up from your work and get a wave of joy watching your child play.

In Unified Mindfulness you can say you are "being mindful" when all three of those skills are working together.

In any given mindfulness practice session, you’ll notice that some moments are particularly absorptive. Start to notice these moments to broaden and refine your understanding of concentration power.




Breath Focused Concentration



Guided meditation — generic term — a teacher or audio or visual program leads you in every minute of meditation. This is what most of us find it easy to follow. After getting foundation, you must go unguided to train your mental muscle.

Unguided meditation — generic term — you meditate without the help of assisting teacher or audio or visual program.

Guided by YogaLap.com — https://www.youtube.com/c/MichaelBijkerYogaLap/search?query=breathwork - https://www.youtube.com/c/MichaelBijkerYogaLap/search?query=meditation

Guided by Dan — https://www.youtube.com/playlist?list=PL_Y78b_7b-GUe9DU_liRtTjjB68XbArzq | Do it while closing the eyes, focusing on the breath/sound of breath. Find your comfortable breathing tempo.

Guided by S. N. Goenka - https://www.vridhamma.org/Mini-Anapana

Guided by mobile app: Insight Timer - https://insighttimer.com/ — Several programs with tons of teachers

Guided by mobile app: Calm — https://www.calm.com/

Guided by mobile app: Headspace — https://www.headspace.com/

Guided by mobile app: Breathly - https://www.breathly.app/

Guided by MindValley https://www.mindvalley.com/ — Several programs with high-quality video shots and contents

Guided by Aaptive — https://www.audible.com/pd/21-Days-of-Meditation-Podcast/episodes/B08DDGXGX1 | For those who feel breath-work is too uncomfortable at first tries.

Guided by SOMA Breathwork - https://youtu.be/97-cLiXcO70

Guided by others — https://www.youtube.com/results?search_query=10+minute+guided+meditation | There are other new and old channels you want to explore

Balancing Breath - guided by Yogalap - https://youtu.be/_iDQtqBJqrw

Balancing Breath - guided by Ziva Meditation - https://youtu.be/wHc-fjonnek

Balancing Breath - Type 1 - (Inhale deeply from one side of nose, exhale through another nose by using a finger for block assistance)

Balancing Breath - Type 2 - Find out which nose is blocked today by sensing the air out with your finger. Use your thumb to block your open nose and breath in from your blocked nose, breathe out from your mouth.

Breathe into the belly, and into the chest and to the head then exhale. (You need to lie down for blood circulation to the head while breathing)

Breathe into the belly, and into the chest then exhale.

Fast deep breathing in and out for 20 or 30 or 40 times as per your comfortable level. then Inhale - Hold for 10 seconds - Exhale

Inhale deeply from nose → Exhale deeply through mouth → Repeat 🔁

Inhale deeply → Hold breath as long as you can → Exhale → Repeat 🔁

Inhale deeply → Hold as long as you can → Exhale deeply → Hold as long as you can → Repeat 🔁

Inhale (4 seconds in length - just count 1..2..3..4 in mind) → Hold (4 seconds in length) → Exhale (4 seconds in length) → Repeat 🔁

By Tony Robinns - Inhale (4 seconds in length - just count 1..2..3..4 in mind) → Exhale (4 seconds in length) → Repeat 🔁

Contraction and Expansion feeling of breath




Breath Focused Concentration: Wim Hof



Safety Information - https://youtu.be/IFSL_Qk9qKw

Guided by Wim Hof — https://bit.ly/34LjdwJ

- https://dailyhappy.life/meditation/wimhof/

- https://youtu.be/wFj6TOYpQG8

Wim Hof breathing tutorial by Wim Hof - https://youtu.be/nzCaZQqAs9I

Why Wim Hof - https://www.wimhofmethod.com/breathing-exercises

Online courses - https://www.wimhofmethod.com/elearning

Mobile app - https://www.wimhofmethod.com/wim-hof-method-mobile-app

Workshop - https://www.wimhofmethod.com/activities




Body Focused Concentration



Don't imagine shapes of your body. Just feel sensation on focused part.

Body awareness meditation (if you want to build up awareness on your body parts) - Start with your head for a few minutes then move focus on each body part. Put focus back to head after whole body completion.

32 Body Parts meditation - https://32parts.com/

Heart - https://naropablog.com/2018/09/06/the-heart-meditation/

[For those under constant attack of emotion] Focus on heart area and observe emotion without judgements. Slowly breathe while listening to calming music Try https://synctuition.com/

Focus on nose, the shape of triagle area




Point-Focused Concentration



# Below are suggested focus method (one-pointed concentration) . Keep tuning it until something clicks with you.

# Religion reference: https://en.wikipedia.org/wiki/Noble_Eightfold_Path#Right_concentration

Concentrate on forehead while breathing

Concentrate on crown (highest point on your scalp) while breathing

Concentrate on a place between eye brow (note: there will be a slight tension, should not focus too much) while breathing

Focus on your belly compressing and expanding while breathing

Concentrate on tip of nose while breathing. It's impossible to focus on it when your focus is weak and if you breathe gently.

Count breathing (such as from 1 to 3/5/8, counting beyond 8 causes the many movement of your mind and negates the definition of concentration on one object)

Rapid breathing (aka Fire breath) - Sample: https://youtu.be/9EX8eI4I8Vs

Mentally saying "In" during breathing in, and "Out" during breathing out.

Mentally saying your mantra (religion/god spefic or even your immediate goal) during breathing in and out

Yogalap.com Breathing with more active body movements such as breadth of fire, belly breathing

Gazing an non-moving or less-moving external object. e.g https://u.pc.cd/Xx6rtalK

Gazing the expanding and compression of hexagon icon in Wim Hof breathwork video/app - https://www.youtube.com/watch?v=0BNejY1e9ik&list=PL_Y78b_7b-GXD3Bj_puBlPQ9bmktx4fXQ&index=1

Gazing one small area at outdoor nature while breathing

Sense Awareness Meditation (if you want to build up awareness on your 5 senses) - Start with what is happening at the moment on 5 senses - sight, hearing, tasting, touching, smelling




4 Subskills To Concentration



Learning how to restrict attention to small sensory events

Learning how to evenly cover large sensory events

Learning how to sustain concentration on one thing for an extended period of time

Learning how to taste a momentary state of concentration with whatever randomly calls your attention.




Vipassana: Methods



Body sensations are important components of any emotional experience. Mental images are a second component. You mentally see the scene, the people, the situation.

10 Day Vipassana Course - by S N Goenka https://www.youtube.com/watch?v=cz7QHNvNFfA

Relax any distracted thoughts, emotions, feelings, desires with - 6R technique - https://www.dhammasukha.org/the-6rs.html

Focus out technique https://youtu.be/tEsxY7DI06g

Guided by Shinzen - https://www.shinzen.org/ - https://unifiedmindfulness.com/ - https://www.shinzen.org/store-category/deep-theories/

Focus on Gone after in-breadth and out-breath

Focus on Happening and Gone at each round of in-breadth and out-breath

Sweep through the body - from head to toe - focus on feelings, sensations

Partial list of Insights Practices - https://rc.leighb.com/more/A_Partial_List_of_Insight_Practices.htm

Mindfulness of Arising & Ceasing (of the Five Aggregates)

Mindfulness of your Mind State

Noting [Mahasi Sayadaw]

Contemplation of Anicca (Impermanence)

Contemplation of Dukkha (Unsatisfactoriness

Contemplation of Anatta (Corelessness)




Vipassana Practice: Myanmar



Anattalakkhana - https://u.pcloud.link/publink/show?code=XZCNo5XZ1hqApRkiTsSL5LM0oj6dKhHas3ik

Bibliography of enlightened beings (notable on page 510) https://u.pcloud.link/publink/show?code=XZp1M0XZpwD5mMdjd9R6EPq6YG9yDRfam0sV

Dharma - Myanmar Dictionary - https://issuu.com/ahtar04/docs/name111d34/11

Dharma Libraries - https://www.kbrl.gov.mm/Catalog/Index/43 - https://dhammadownload.com/

Dharma Wiki - https://bit.ly/2ZXhpPN - https://bit.ly/2Eqh5kU

https://my.wikipedia.org/wiki/%E1%80%9E%E1%80%90%E1%80%AD%E1%80%95%E1%80%8B%E1%80%B9%E1%80%8C%E1%80%AC%E1%80%94%E1%80%BA

https://my.wikipedia.org/wiki/%E1%80%9E%E1%80%99%E1%80%B9%E1%80%99%E1%80%AC%E1%80%9E%E1%80%90%E1%80%AD

Sharing from enlightened people - https://youtu.be/J6s6WI4Guno

FAQs with Phar Out Sayadaw - https://youtu.be/RIMRJC3kXBE

Aung Lan Saya Daw - https://m.facebook.com/tejaniya.bhikkhu/posts/864907314276925

အနတ္တထင်ပုံ - https://m.facebook.com/may.sis.16/posts/1331050233913772

အောင်လံဆရာတော်ဘုရားကြီး PDFစာအုပ်များ - https://drive.google.com/drive/folders/1YpivoRG2863n0U8uhWHlwAkWOfAHEi9D?usp=sharing

ကံ နှင့် ကံနိမိတ် - https://m.facebook.com/groups/3278069102305426/permalink/3346680892110913/

ယောဂီ မဝါဝါ ရဲ့ ကိုယ်တွေ့ သေခြင်း ရင်ဆိုင်ရပုံ https://m.youtube.com/watch?v=f5F-hUWqgsQ&feature=share

https://youtube.com/c/DrAshinNandamalabhivamsa

ဝိပဿနာတရား ကျင့်ကြံ အားထုတ်ကြသူများ - https://www.facebook.com/groups/670158633771226/

ဝိဇ္ဇောဒယသဲအင်းဆရာတော်ဘုရားကြီးဦးသီရိဓမ္မ (ပြည်)၏ တပည့်သာဝကများ - https://www.facebook.com/groups/295324901824229/

https://www.facebook.com/watch/Online-%E1%80%9D%E1%80%AD%E1%80%95%E1%80%BF%E1%80%94%E1%80%AC%E1%80%9E%E1%80%84%E1%80%BA%E1%80%90%E1%80%94%E1%80%BA%E1%80%B8-102167014652612/




Apology And Intention Practice



# Applicable use: Prelude for meditation

Apologize Buddhas, Sanghas, saints and guiding teachers that you mentally, physically, verbally wronged by accidence and ignorance from past lives to now.

May all my good deeds of the past til now benefit me to lead to Nibbana this life.




Positivity: Practice



Affirmation therapy - Happiness — https://cybersecurity.wtf/swords/affirmations.happiness?view=slider&timer=12&closingtime=4

Affirmation therapy - Love — https://cybersecurity.wtf/swords/affirmations.love?view=slider&timer=12&closingtime=4

Affirmation therapy - Health — https://cybersecurity.wtf/swords/affirmations.health?view=slider&timer=12&closingtime=4

Affirmation therapy - Success — https://cybersecurity.wtf/swords/affirmations.success?view=slider&timer=12&closingtime=4

Image therapy - Happiness - https://unsplash.com/images/feelings/happy

Image therapy - Celebration - https://unsplash.com/s/photos/celebration

Image therapy - Nature - https://unsplash.com/collections/10734402/favorites

Image therapy - Beach - https://www.pexels.com/search/beach/?orientation=portrait&size=large

Image therapy - Vacation - https://unsplash.com/collections/291441/vacation




Gratitude: Practice



Thank countless numbers of Buddhas, and spiritual guides from all past lives to now to help you able to understand and discover your inner peace.

Thanks to all chains of monks and saints who maintain the Dharma till today.

Thank your parents, teachers and benefactors from all past lives to now.

List down all people who have benefited you from earliest days of your life to now. Thank each of them emotionally for their help.

List down all life situations - good or bad - that have benefited you and helped you grow from earliest days of your life to now.

Thank your co-workers and managers at work.

Emotionally thanks to everything you are in touch with since you wake up until sleep. If you can't ignite emotions the first time, it's ok. Just try.

Thank your body for being able to wake up today.

Thank your body for being able to perform basic functions - watching your face, teeth

Thank your body for cleansing activities.

Thank your breakfast, lunch, dinner that assists you to survive for the day.

Thank the water for cleansing your body and survive your body.

Hold your breadth for 2 minutes. Notice you can't live without air. Then, thank the air for continuing your life support. And thank the plants for generating these air to you.

Thank the air ozone layer for protecting the air.

Thank the clothes, and every material you touch - thank who made it from raw materials to the shop for you to simply buy and enjoy the product.

Thank your friends

Thank whoever you have dealt with for giving you life lessons - be it good or bad.

Thank the opportunities, life situations that make you who you are today.

Thank the meal and every ingredient you eat - thank who made it from raw materials to the shop for you to simply buy and enjoy the meal. Thanks weather that made it possible.

Thank the animal in your meals. Pray they'll attain human life form and discover Dharma.

Thank any happenings you don't like.

You can thank anything and everything including your impatience, anger, sadness, desire.Once you thank them, they automatically become lessened because you acknowledge them and truly know their message.They are just a survival signal.

When you use phone, thank phone manufacturer for creating such convenient device for u. Thank app developers who spend days and nights endlessly for creating such convenient apps for you. Do the same gratitude for your laptop and apps on laptop, too.

Thanks all your past and present country governers and people who sascrified their lives to develop the present country you stay..

Thank everything online that has been benefiting you - hosting providers, developers, content providers, tutorial creators. You can do so via their twitters/facebooks.

Thank sun, water, and earth that allows you to survive on earth. Say the magic word, thank as breathe in the air and you as you breathe out the air.

Thank your legs and feet for enabling you to walk to places you want.

Thanks cleaners every time you throw rubbish.

Thank your arms, hands, fingers for their main role in your career, picking and holding items.

Thank your amazing sense of taste for enabling you to enjoy good food and drinks.

Thank your precious sense of touch for enabling to feel objects on touch.

Thank your eyes that enable you to see things.

Thank your ears that enable you to enjoy music, movies, voices of loved ones.

Thank your brain and beautiful mind that enable you to enjoy and experience life.

Thank your heart and organs working non-stop to make you alive.

Thank the nature for supplying us with soil, nutrients and water to grow food.

Thanks for the good night sleep you had.

Thanks for another day of your life.

Thanks all people (people at work, governments, maintenance workers, cashiers, drivers, waiters, receptionists, customer serivice) from whom you receive services today.

Thanks all your electronic devices that make life easier.

Thanks all the mistakes you have made so that you can learn to improve yourself.

Be grateful to your mind for producing feelings, comprehending various subjects




Positivity Practice



# Applicable uses: stress, worries, anxiety about future/situations not under control

A tool to prevent unwholesome negative mental factors - https://encyclopediaofbuddhism.org/wiki/Mental_factors#Twenty_secondary_unwholesome_factors

This in turn attributes to abandoning unwholesome mental factors in the Right Effort of Eightfold Path - https://encyclopediaofbuddhism.org/wiki/Noble_Eightfold_Path

The key is to feel it absolute confidence when you do.

Theory - https://dailyhappy.life/notes/the.pragmatic.spirituality/?view=paragraph#b2e02e854035d319f18491b66dacc660

Practice - https://dailyhappy.life/notes/the.pragmatic.spirituality/?view=paragraph#b2e02e854035d319f18491b66dacc660




Loving Kindness (metta): Theories



# Applicable uses: Nurturing positive vibes and feelings towards self and people. More powerful than forgiveness practice sometimes.

A tool to prevent unwholesome negative mental factors - https://encyclopediaofbuddhism.org/wiki/Mental_factors#Twenty_secondary_unwholesome_factors

This in turn attributes to abandoning unwholesome mental factors in the Right Effort of Eightfold Path - https://encyclopediaofbuddhism.org/wiki/Noble_Eightfold_Path

Loving-kindness means transmitting love to beings around you. The key is to feel it emotionally when you do.

Each time you wash dishes/shower/touch water - say in mind with feeling: "May all beings' minds are as cold and peaceful as this water".

Sending Metta to yourself may feed ego. Thus send gratitude and thanks to your mind and body.

One tip is to smile and send Love.




Sending Love Through Visualization



In spiritual science, white bright light refers to the Universal Consciousness, a strong feeling of love.

1. Feel all bright sea of white light love from all the universe is flowing to your head then to your heart.

2. See the bright white light flowing from your heart to your whole body.

3. Visualise a thick white flowing beam of light flowing from your heart area to the other person.

4. See it filling their whole body and surrounding them.

5. Keep feeding the beam until you feel it’s enough.

When you transmit the white bright light to someone who needs healing, the ailment is transmuted to pure light and good mental emotion health is restored.

Fill your home and rooms with love.

Do the same with everything you possess, you care about and people you deal with - cars, pets, office, bank accounts, investments, bosses, projects, ..etc.

Visualize happy people enjoying the love you send.

Send love and positive thoughts to your food, drink and environment. They will all be more calming, give you more life energy and good health.

Love is life force energy.

When you sign a contract, flood the contract with Love.

Flood everything and everywhere with Love as you do to the Gratitude.

If your boss is bad apple, quit sending him bad thoughts. Flood him with Love.

One tip is to smile and send Love.




Loving Kindness (metta): From Deep Practice To Higher Levels



Take days/ weeks / months for each of the following dedicated practice until you feel emotional-connection back to yourself.

# Ref book: The Path to Nibbana

# Warning: If you feel like you're forcing to do it, just stop.

#1 Radiate Metta to yourself

#2 Radiate to Metta to your spiritual friend (someone you never aim to get something in return)

#3 Radiate Metta to Family members

#4 Neutral people (casual people you frequently see on daily life like bus driver, cashiers)

#5 Radiate Metta to enemies/people you don't like / people that irritates you

#6 Radiate Metta to beings in 6 directions (5 minutes each)

At this 6th stage, it'll be easier to feel compassion to beings because all beings are simply of reactive and compulsive minds where as long as they have such mind, they'll suffer. Use this realization to develop compassion.

#7 Radiate Compassion to beings in 6 directions (5 minutes each) - sympathetic pity and concern for the sufferings of others

At this 7th stage, compassion leads to altruistic joy

#8 Radiate altruistic JOYs to 6 directions.

#9. Make equanimity as meditation object. (equanimity - calmness and composure). Radiate Equanimity to 6 directions.

#10. Make clear quiet mind as meditation object. Sink into the feelings of stillness, nothingness OR observation of movements within mind. As soon as movement is detected, relax your mind ("equanimity").

#10.1 How to generate stillness - looking into the nature - do you feel stillness feeling automatically? If yes, mind activities stop at the state of NOTHING.

Mind activities stop. Left with blank, black mental screen.




Forgiveness Practice



# Applicable uses: Anger, Frustration, Getting deceived/bullied by someone

Buddhism Reference: https://encyclopediaofbuddhism.org/wiki/Kshanti

A tool to prevent unwholesome negative mental factors - https://encyclopediaofbuddhism.org/wiki/Mental_factors#Twenty_secondary_unwholesome_factors

This in turn attributes to abandoning unwholesome mental factors in the Right Effort of Eightfold Path - https://encyclopediaofbuddhism.org/wiki/Noble_Eightfold_Path

Guided Forgiveness Practice by Michael - https://youtu.be/fF0HyoGbLGo

Forgiveness practice: External — think about all persons in your life who have annoyed you and forgive each emotionally: "I forgive you, I ask you forgive me". Say in mind repeatedly

Forgiveness practice: Internal — forgive irritation, attachments, inconveniences, non-comfortabilities, angers, resistances, thoughts, assumptions as they arise. Forgive each until they dissolve, or fade away.

Forgiveness practice combined within loving kindness and gratitude: Internal — Forgive each negative mental object, send Myitta to it, and thanks for coming because it gives you opportunity to practice forgiveness

This is a feeling contemplative process rather than mentally saying forgiveness. Genuine feeling is what it takes.

If you fail 1 million times, bring back your forgiveness feeling 1 million and 1 times. Forgive continuously. It's a life-time practice.

Who you forgive someone, who are you forgiving? You're forgiving yourself as you created that "someone" in your mind.

When something negative happens, just say thanks, forgive it, then do the needful.

Forgiveness provides emotional balance.

Forgiveness here and now affects happiness time lines of your future self.




Forgiveness Flow To Someone/Organization/Situation



The Flow: Accept → forgive → Love → Gratitude → Myitta 🔁

I accept what Mr. (Ms.) X / This situation/ Organization did to me.

Mr. (Ms.) X / This situation/ Organization, please accept what I did to you, too.

I forgive what Mr. (Ms.) X / This situation/ Organization did to me.

Mr. (Ms.) X / This situation/ Organization, please forgive what I did to you, too.

I love Mr. (Ms.) X / This situation/ Organization.

Mr. (Ms.) X / This situation/ Organization, please love me, too.

I thank what Mr. (Ms.) X / This situation/ Organization's employees did good to me.

I wish Mr. (Ms.) X / This situation/ Organization's employees be well, flourish, success, peace of mind, ..etc.

I wish my mind be in peace of mind.




Acceptance Practice



# Applicable uses: when having physical/emotional trauma, depression, negative emotions, situations of any sort

Buddhism Reference: https://encyclopediaofbuddhism.org/wiki/Upekkha

A tool to prevent unwholesome negative mental factors - https://encyclopediaofbuddhism.org/wiki/Mental_factors#Twenty_secondary_unwholesome_factors

This in turn attributes to abandoning unwholesome mental factors in the Right Effort of Eightfold Path - https://encyclopediaofbuddhism.org/wiki/Noble_Eightfold_Path

In entire meditation, mentally say "I fully accept my ______" while experiencing the sensation. Relax and accept.




Vipassana: Mind Observation Techniques



8 Meditation techniques for observing the mind - https://youtu.be/w6M7E6xOjfk

Two categories - specified and unspecified

Category 1 - Unspecified, non-labelling contemplation of what goes into the mind, accept it, observe it as it is.

Category 2 - Specified contemplation of mental states

Buddha taught 18 techniques: 1 way for the mind, 2 ways for feelings and 5 ways how to observe phenomena. You can choose any of them.

Mind 1 approach: Observe the mind of whatever it comes and go. - start, operating/being and ceasing

Feeling 1st approach: 1.1 - Observing just feelings; whatever the feelings, observe and accept it the way it is.

Feeling 1st approach: 1.2 - Observing 3 kinds feelings (pleasant, unpleasant, neutral) unwholesome thought leads to unpleasant feelings; wholesome thought - pleasant feelings - ; some thoughts - neutral - https://bit.ly/33LlV5P

Feeling 1st approach: 1.3 - Observing 6 feelings : 1 and 2 - Pleasant feeling with and without unskillful thought (Lust/Desire)| 3 and 4 - Unpleasant feeling w/o unskillful thought (Anger) | 5 and 6 - Neutral feeling w/o unskilful thought

Feeling 2nd approach: Observing 16 categories feelings - (non)greed,(non)hatred,(non)delusion,laziness,restlessness,(non) strong concentration in (im) material realm, (not)concentrated, (not)librated

Phenomena observation in its 5 states: absent or present | if present, watch its: arising -> being suppressed -> ceasing

Phenomena observation in its leading to : absent or present | if present, watch its: arising -> being suppressed -> ceasing

Phenomena 5 techniques: 1st technique - observing five hindrances (lust, ill-will, sloth and torpor, worry and anxiety and doubt)

Phenomena 5 techniques: 2nd technique - observing five aggregates (body,feeling,preception,intention,consciousness)

Phenomena 5 techniques: 3rd technique - observing 6 consciousness (seeing,hearing,smelling,tasting,touching,thinking) as it starts because of contact between sense door and object. And observe if they lead to fetters - https://bit.ly/3lFbNBG

Phenomena 5 techniques: 4th technique - observing 7 factors of enlightenments (Mindfulness, Distinguishing of phenomena, Effort, Joy, tranquility,Concentration, Equanimity:To accept reality as-it-is) in 4 states: being present,absent,increasing,stabliized

Phenomena 5 techniques: 5th technique - observing 4 noble truths: reflecting on 1) suffering, 2) cause of suffering, 3) cessation of suffering achieved through cessation of desires 4) eightfold noble paths - https://bit.ly/39Kt22j

Unskillful thoughts are — imbued with desire, aversion, or delusion, attachment, ill-will and cruelty. Another way to put it: unwholesome thoughts arise from greed, hatred and delusion. https://secularbuddhism.org/skillful-versus-unskillful-thinking/

Skillful thought has four parts: preventing negative states of mind, overcoming negative states of mind, cultivating positive states of mind, and maintaining positive states of mind.

Formless Realm / Immaterial Realm - https://en.wikipedia.org/wiki/Buddhist_cosmology#Formless_Realm_(%C4%80r%C5%ABpyadh%C4%81tu_%E0%A4%86%E0%A4%B0%E0%A5%82%E0%A4%AA%E0%A4%A7%E0%A4%BE%E0%A4%A4%E0%A5%81)

Form Real / Material Realm - https://en.wikipedia.org/wiki/Buddhist_cosmology#Form_Realm_(R%C5%ABpadh%C4%81tu)

Satipatthana_Sutta - https://en.wikipedia.org/wiki/Satipatthana_Sutta#Contents




Sensation Mindfulness



There are physical-type body sensation and emotional-type body sensation. Those body sensations are the primitive “juice” of the emotion.

For both physical-type body sensations and emotional-type body sensations, we can distinguish subqualities of the feeling: hot feels different from cold.

Fear feels different from sadness, sadness feels different from a burn, a burn feels different from a cut, and they all feel different from the touch of your clothes.

There is sensation of the blood circulating, or the feeling of the breathing process, or tiredness, or being very alert and energetic.

Doubt, indecision, and confusion are things that occur in the mind, but they often also have associated body sensations.

If we limit our consideration to just emotional-type body sensations, the most common flavors are anger, fear, sadness, embarrassment, impatience, disgust, interest, joy, love, gratitude, humor, and smile.

Never lose track of sensation and its movement nature.

Be precise about where they are in the body.

Note where the primary location is.

Note the shape of sensation - geometric shape of a feeling

Note whether it spreads out through the body.

Keep infusing each one of these qualities with concentration, sensory clarity, and equanimity.

Body sensations and feelings are most primative in all living creatures since lower intelligence. They can be very powerful.




Mind: Self-Inquiry Practice



# Objective is to bring back the mind from floating in thoughts

Self-Inquiry questions to turn inward

What's happening in the mind right now?

What is the mind feeling?

What is the mind thinking?

Where is the mind?

What is the mind doing?

The mind is used to being aware of external phenomena. We are always paying attention to what is happening externally.

If you just think about turning the mind in to what is happening at the six sense doors, the mind is already paying attention internally.

It is the nature of the mind to take as an object what it thinks about.

Doesn’t the mind go directly to your hand if you think about what is happening at your hand?




Advanced: Silence Meditation



Staying aware of the silence between each breath / the gap between each breath/thought.

Try to become more aware of the silence and the tranquility that is there, and dwell in this quiet.

You may think "there is nothing." Let everything else go.




Moment-to-Moment (Meditation In Action) Mindfulness Practice



# Applicable times: except focused work, talking

Labeling: Mentally say in the name of activity you're doing in each moment: Pulling bottle cap,drinking, walking,seeing,..etc.

Mantra: Mentally say short mantra whatever you're doing in each moment.

Gratitude way: Mentally thank everything you are in touch with.

Pay attention to your senses while doing things, especially physical things.

When concentration is strong, direct your attention focus to the activity you're doing in each moment: Pulling bottle cap, drinking water, walking..etc.

Laptop usage: Run guided breathing exercise while using laptop. Follow breathing exercise whenever there's no task that requires extreme focus.

Deliberate slight deep breathing from belly to chest

Body sensation: Focus on body sensations durig conversations and other activities that detailed labelling is not possible.




Advanced: Merging Inner And Outer Reality



As your experience grows, you eventually come to a point where you are so present that there is a kind of merging of inside and outside.

You begin to break through one of the most fundamental illusions, that of the separateness of inside and outside.

You begin to remove the mental mindset that there are inner and outer world, inner and outer reality.

You will repeatedly assume what you see outsides is simply a reflection in your inner mind.

When the assumption grows its maturity, your mind treats both inner and outer objects within the same flat screen of the mind.




Meditation With Songs



Deep slow breathing with calming music — Try https://synctuition.com/ - https://youtu.be/UtQF5AMt3bs - (Over 15k science papers - https://www.ncbi.nlm.nih.gov/pmc/?term=Music+Therapy )

MUSIQUE POUR RÉGÉNÉRER - https://youtu.be/uNMMFzCAY0A

Meditation with Singing Bowl - https://youtu.be/iT6w3cEkpm0

Meditation with specific frequency - https://youtu.be/J4XILtCBJ3k




Experience: Labeling Moment To Moment Awareness



It seems easier to build substainable stable mindfulness by labelling.

The hours of not doing dedicated meditation is a lot more than dedicated meditation time.

By doing labelling in each activities that dont require thinking focus, we can put our mind to present moment.

Labelling lets the mind move on and not dwell to past moments, topics, or objects.

Thinking... thinking.. thinking

Seeing...seeing..seeing

Hearing.. hearing.. hearing

Liking..liking. liking

Disliking.. disliking.. disliking..

Judging.. judging .. judging

Worrying...worrying.. worrying

Walking .. left foot touch 👣 right foot touch

Coz I keep mentally saying, any unwholesome desires that just happened are left behind.Detachments happen automatically.

I manage to stop tons of thoughts to continue.




Experience: Wim Hof



Emotion - Any person or situations no longer make me feel upset. I completely feel numb despite all mess happening around me. I simply just do what needs to be done objectively.

Emotion - My bad thoughts, negative emotions and behaviours are automatically shut down with less or no mental efforts.

Emotion - When I think about any bad past of mine, memories are simply like watching TV and no longer caused me any emotions.

Content - Being in a stable state of awareness makes me feel liberated - a feeling of freedom from stresses and anxiety due to internal self thoughts or external environments/people/factors.

Control - Controlling my mind has become effortless. I no longer need to try twice or many times in telling myself what I should do, how I should react to things, people and situations.

Communication - In daily communication, I now see each person as it is without automatically adding judgements, assumptions or jumping to conclusions.

Change - My old-habit firmly fixed ideas, thoughts, addictions or behavioural patterns no longer influence me.

Mindset - I have less or no occurrences of dilemma and confusion in making decisions.

Content - I constantly looked for fun like vacation, staycation, events and many stuffs to make myself happy. Now I don't feel the need to be happy any more. I just feel content within awareness.

Habit - After a month of daily practice, meditation has become automatic like essential daily routines without reminders. And it's effortless, resistance-less and going wth the flow.

WIM HOF Method is the science - https://www.wimhofmethod.com/science where WHM lets us control our thinking and emotions automatically.

I've tried and tested all breathwork in Youtube including WHM's variants like https://youtu.be/9EX8eI4I8Vs None of them are powerful like WHM though I initially thought all breathworks could be same.




Experience: Wim Hof + Vipassana



Vippassana line is to escape from Samsara. Its sole purpose is to remove worldly attachments.

Wim hof Breathwork is to control nervous system to influence your thinking and thought patterns according to your will. It's so strangely powerful that scientific study was conducted to verify its evidence - https://www.wimhofmethod.com/science

Under this breathwork, i managed to eliminate bad habits. Wim hof himself managed to stay in ice close to 2 hours - https://en.wikipedia.org/wiki/Wim_Hof#Records

When Wim Hof Method is used together with Vipassana, the intensity of Vipassana insight realization becomes so intense that wordily attachments are detached so quickly.

One key contributing factor to success in Wim Hof is to keep breathing as per rhythm even if I felt tired.




Secret To Success In Wim Hof Techniques



Keep breathing despite being tired.

Must use both Belly and Chest in breathing.

Don't pause or relax in each round.

Must be treated as physical breathing exercise that requires strength.




Other Practices



Overview of 23 Meditation Techniques - https://liveanddare.com/types-of-meditation/

Dead body contemplation - https://www.youtube.com/results?search_query=dissection+of+human+body - https://www.youtube.com/results?search_query=cremation - replace them with own body and closest family members.

Dead body contemplation reference: https://en.wikipedia.org/wiki/Mara%E1%B9%87asati

Root Charkra meditation - https://youtu.be/pl7MiFK7PlU

Staying aware of non-thinking, thoughtless state

3 in 1 Mix - https://dailyhappy.life/meditation/threesteps

1 hour Mix - https://dailyhappy.life/meditation/greatmix

Do Nothing technique - https://youtu.be/e4yipKfO8nA



Meditation Timer - https://dailyhappy.life/meditation/timer/

Meditation Reminder - https://dailyhappy.life/meditation/reminder/

Meditation Bootcamp - https://dailyhappy.life/meditation/bootcamp/