The Path — Journal

Three Characteristics

Anicca — Something that arose and passed today

Dukkha — Where did unsatisfactoriness show up?

Anattā — Any loosening of identification?

Mind & Heart

Mettā — Who or what did goodwill touch today?

Dependent Origination

A moment of conditioned arising you observed clearly

Practice & Path

What is the practice pointing at right now?

Obstacles or resistances

Something worth carrying forward

Link a Sit (optional)

Select a sit to link to this reflection

The Session

What arose during the sit?

Where did the mind go when it wandered?

Quality of the object — breath, mettā phrase, other

Depth & Insight

Any moments of unusual stillness, clarity, or absorption?

What did the sit reveal that you're sitting with now?

How did the session end — where did you land?

Carrying Forward

What does this sit suggest for the next one?

The Insight

What arose — describe the experience precisely

Context — what preceded it?

Which characteristic or teaching does it touch?

Anicca

Dukkha

Anattā

Dependent origination

Cessation / nirodha

Mettā / brahmavihāra

Other

Confidence — how stable and clear was this?

Glimpse — arose and passed quickly

Clear — sustained and distinct

Repeated — has arisen before

Integrated — now colors experience generally

Has it changed anything — in practice, in view, in daily life?

Questions it opens

What Is Present

Describe what is happening — in practice and in life

How long has this been present?

Days

A week

Weeks

A month or more

Ongoing / recurring

What hindrance or quality is most prominent?

Restlessness / anxiety

Dullness / torpor

Aversion / ill-will

Doubt about practice

Fear / bhaya-ñāṇa

Misery / ādīnava

Disenchantment / nibbidā

Unclear / diffuse

Working With It

How are you meeting this in practice?

What does the Dhamma say about this territory?

What does this difficulty ask of you?

Goodwill & Gratitude

Who or what is receiving goodwill today?

How did mettā arise — or fail to arise?

What are you genuinely grateful for today?

Any brahmavihāra quality present — muditā, karuṇā, upekkhā?

Mettā (goodwill)

Karuṇā (compassion)

Muditā (appreciative joy)

Upekkhā (equanimity)

Mixed

Where does goodwill meet resistance?

The Experience

Type

Hypnagogic (arising during sit)

Pre-sleep imagery

Ordinary dream

Lucid dream

Lucid with practice element

Describe the imagery or narrative

Emotional quality

Clarity / lucidity level (1 = dreamlike fog, 5 = crystal clear)

3

Reflection

Any Dhamma resonance — teaching, characteristic, or practice element?

Context — what practice or life conditions preceded this?

The Material

What did you study?

The key idea or passage

Reflection

How does this land against your practice experience?

What does it ask you to look at more carefully?

Any tension with other teachings or your understanding?

What will you carry into practice from this?

Entry