I am reading a book called What the Buddha Taught by Dr. Walpola Sri Rahula.
Five Hinderances
Ponder these.
- lustful desires (kāmacchanda)
- ill-will, hatred, or anger (vyāpāda)
- torpor and languor (thīna-middha)
- restlessness and worry (uddhacca-kukkucca)
- sceptical doubts (vicikicchā)
Seven Factors of Enlightenment
Meditate on these.
- Mindfulness (sati) i.e. to be aware and mindful in all activities and movements both physical and mental.
- Investigation and research into the various problems of doctrine (dhamma-vicaya). Included here are all our religious, ethical, and philosophical studies, reading, researches, discussions, conversations, even attending lectures relating to such doctrinal subjects.
- Energy (viriya), to work with determination till the end.
- Joy (pīti), the quality quite contrary to the pessimistic, gloomy, or melancholic attitude of mind.
- Relaxation (passaddhi) of both body and mind. One should not be stiff physically or mentally.
- Concentration (samādhi).
- Equanimity (upekkhā) i.e. to be able to face life in all its vicissitudes with calm of mind, tranquillity, without disturbance.
To cultivate these qualities the most essential thing is a genuine wish, will, or inclination. [...] One may also meditate on such subjects as the Five Aggregates investigating the question "What is being?" or "What is it that is called I?", or on the Four Noble Truths. Study and investigation of those subjects constitute this fourth form of meditation, which leads to the realization of Ultimate Truth.