These can help you take the concentration and insights that you've generated during the sitting and keep things working effectively for you:
Recapitulation, remembering - Purpose is to figure out what was contributing to the quality of meditation that you've had. If you've had a sitting the likes of which you'd like to have again, it's useful to know what you did that caused that sitting to happen. Think back over possible contributing things, starting even before you sat down: what were you doing, reading, or thinking? Once you sat down, how did you sit? What was your access method? How did you know when you were at access concentration. How long did you stay at access concentration before shifting to the pleasant sensation... just think back over all these things.
Impermanence - all states whether wonderful or terrible are impermanent. Now that the meditation is ended, they're gone. Notice their impermanent nature. This is particularly important for the jhanas. They arise because of causes and conditions. They stick around because of causes and conditions. Then they pass away. Notice the impermanence.
Insights - Did you get any insights. This is the whole reason that we're practicing: to gain insight into the nature of reality. If you gained any insights it's very helpful to think about them again. To review them at the end of the sitting. Concentration comes and goes, and when it's gone it's gone. But insights stick around. But if you don't keep them fresh, they go back there with your high school Spanish. The first thing for keeping them fresh is to review them before getting up from your seat. Some people write them down.
Dedication of Merit - We're not doing this practice solely for ourselves. It will have an impact on everyone that we relate to. It's much bigger than that. One way to keep in touch with that, to keep that understanding fresh, is at the end of each sitting to dedicate the merit. For example, "May any merit from my practice be for the benefit of all beings." or however you want to phrase it. It might be helpful to pre-dedicate the merit. It's inspiring and motivating.
Remember to be mindful - Remember to continue applying the mind while getting off the cushion and executing the day. If you remember to be mindful at the end of your sitting, the first thing you can be mindful of is standing up, mindful of starting to walk, mindful of putting on your shoes. Remind yourself to be mindful. This mindfulness of daily activities is probably the most important factor for learning the jhanas.
[Many thanks to Peter Crimmin for transcribing these from one of my talks.]
Leigh Brasington
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/ Revised 29 Aug 14