Select the practices that you would like to cover in your sitting & write them on a card.
Better yet, memorize them firmly.
Only select as many courses as you can digest in the time available.
Quality nutrition trumps bulk food.
Do not wolf your food or chew with your mouth open.
Lubricate your meal with the clear water of mindfulness and the fragrant wine of Bodhicitta seeking the liberation of all beings.
Remember: You can't eat without emptiness.
Minimum meal: a Soup and Entree plus Bill.
Spiritual reading (short)
Offering flowers & incense
Going to Refuge & Vowing Precepts
Preliminary Metta (or similar heart opening practice)
Recollection of Buddha, Dhamma, & Sangha
Mindfulness with Breathing steps 1-4
Parts of the Body (5 or 32)
Mindfulness of the 4 Material Elements
1 After any Jhana, can go to Mindfulness with Breathing steps 5 or 9 or the Entrees.
Mindfulness with Breathing steps 5-8 [**]
2 After any of these lessons, can go to Jhanas or Mindfulness with Breathing steps 9 or 13.
Mindfulness with Breathing steps 9-12 [***]
3 After any of these lessons, can go to Jhanas or Mindfulness with Breathing step 13.
Entrees (Vipassana focus)
Mindfulness with Breathing steps 13-16
Contemplation of Dhamma (see Satipatthana Suttas, DN 22 & MN 10).
Examination of the Elements
Investigation of Arising & Ceasing
Descent into Emptiness (MN 121)
Jhanas as basis for Insight (MN 111)
Recollection of Death (Maranasati)
Devanussati (Recollection of Celestials)
Reckoning the Bill
Review: Practices attempted, results, lessons learned
Gratitude to Buddha, Dhamma, & Sangha; teachers, parents, cooks, companions, foes, nature, & all beings.
Sharing/Dedication of Merit
This menu brought to you by Emptiness.
Do all works with empty mind,
offering all fruits to voidness.
Eat the food of voidness as the nobles do
and die to oneslef from the very start.