Your Daily Metta Online Retreat Report (for Khin)
This form helps us to know how you are doing. Please answer honestly and try to be as clear and concise as you can without too many words. Submit a form at the end of the day (24hr period) for each day of the retreat. This shouldn't take more than a half hour.

It is ok to wait until the next morning to do your report. We usually get to them from mid-morning to afternoon the next day, so don’t expect to hear from us as soon as you submit it - just continue your meditation practice.
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*All questions must be answered or your form will not submit. If there is nothing to report then write "N/A".

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If I ask any questions you can just reply right back with answers. Thank you.
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Email *
Name *
Date you are writing report *
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YYYY
Which Day is this response for? *
Please only check one box-if you started on a different day then ignore what day it is and check the number of the day. Day 1, Day 2, etc.
Did you repeat the refuges and precepts and Dhammapada verses today? *
Please repeat out load these verses in the morning before starting your meditation for the day. Doing this over and over cements the rules and the refuges into your mind.
How many times did you smile today-both in the meditation and out in the world? *
Are you smiling in your meditation. Are you smiling when you go out shopping? Are you smiling on your lips, in your heart, in your head and in your eyes? Remember to smile - it works to bring up wholesome feelings which is what we want to make progress in the meditation.
How is smiling helping you? Comment about the above answer. *
What was the title or sutta number of the last talk you watched or listened to? *
Please follow the talk sequence exactly as listed on the schedule. You can listen to the talk any time that is convenient to your schedule.
Any comments on the talk? *
What is your Meditation Object? Choose one below. *
Later you may have your meditation changed so we need to know what you are working with here. For the start of the retreat you will be sending metta to yourself and a spiritual friend. Later you will be doing different things - Don't do anything differently unless instructed.
What was your LONGEST sitting today? *
In the last 24 hrs. By the 2nd or 3rd day 45 min should be normal. Then 1 hour by 4th or 5th day and up to 2 hrs is recommended later.
How many sittings did you do today? *
Don't combine the times - just number of separate sittings.
How many times walking? *
Please try to get 1 or 2 walking sessions of 15-30 min each per day. This raises your energy for sitting and is a powerful meditation method on its own. People have literally walked "into the jhanas" doing walking meditation.
In your BEST sitting how long did you stay on your object before your mind wandered? Try to be precise here. See instructions. * *
Weak disturbances in the background you can ignore as long as you aren't "gone" from your object. Beginners can rarely stay on for more than 30 sec advancing to 1 min. Later you can get up to 15-30min. Thoughts in the background don't count as your mind wandering unless you are no longer aware of your meditation object.
Tell me about your Best sitting since your last report. What did you experience, how long on the object, anything new appear? If nothing new just tell me the quality of the feeling and what happened in your best sitting. *
Tell us about your best sitting so we can see what is going right and help you to deepen that progress.
What do you see as the biggest problem in your meditation. *
Did you feel anything special? *
No need to select from here unless it is a phenomenon that you are seeing for the first time.
When your mind wandered - how did you bring it back to your object? Please explain in your own words. *
We want to make sure you understand what the 6 r's are and how they work. If you are having difficulties you can talk about it here.
How did you bring 6Rs into your daily activities? Give an example. *
You can ask a question or comment. This is your space. *
Any burning questions you have and we will try to answer or give you a sutta to look over. Please no more than two questions. Thank you.
Anything else? *
Don't forget to do some walking meditation during the day as well.
Did you read the book that was sent to you yet? *
Please read the Metta and TWIM guide we sent cover to cover and understand it. This answer only need be answered one time with "yes I read it all". Keep going until that is your answer! If forgiveness read that book.
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