Factors of Enlightenment

How does a monk contemplate his states of mind? He recognizes the mind in its different states and when it is not in those states. There are certain states which are hindrances. Without dwelling on those, here are the states which are positive.

Mindfulness

Investigation

Energy

Bliss

Stillness

Absorption

Equanimity

The above states/ factors of enlightenment, from "Brain Training with Buddha". Following are notes from the book:

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These are not "good" emotions or moral qualities such as compassion, honesty or justice. The Sutta was composed for solitary monks who don't interact with other people in those ways. Rather, the seven factors are the ideal states of mind that are essential for the most profound states of meditation. This, in turn, is the basis for the intuitive thought and insight that lead to full awakening. This is why they were called the seven factors of enlightenment.

These are meditation states and are therefore transient, but their effects are expected to trickle back into ordinary life. Over time, a good practitioner will be peaceful under all circumstances, not just when she has withdrawn from the world to meditate. This cyclic model of attainment is common in many spiritual practices. It involves a repeated retreat or withdrawal from the mundane, to allow time and space for ascent into perfection, followed by a return to ordinary life until the ideal mental qualities are well expressed in both.

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The training algorithm: 

The Buddha's training algorithm applies just as much to the seven factors as to any other object of consciousness. Identify the states of mind. Notice how it comes and goes. Understand its causes and its enemies. Embed that understanding in memory. This body of hard-won direct knowledge will inevitably strengthen those good states when they appear in the future. Work hard and repeat the procedure and awakening.

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Some notes detailing the states mentioned.

The seven factors of enlightenment divide into three active mental qualities -- investigation, energy and bliss -- and three passive mental qualities -- body-mind stillness, absorption, and equanimity -- governed by sati (or mindfulness) which partakes of both. Mindfulness has a metacognitive, monitoring function over the other six factors. It is said to refine each state of mind and balance them against each other, so you don't get too much of any one good thing.

Investigation is the first of the active factors. Gentle but persistent investifation of fine sensory details + mental processes too. Loosely correaltes with curiosity.

Energy - drive, will, determination. It suggests the physcial and mental strength of a warrior. Persistent effort. An enduring patience in the face of suffering or difficulty. Effort is the ability to see to the end no matter what, even if one has to grit one's teeth.

Bliss - The sense of vitality and delight in the body.  Initially as happiness - minor, momentary, showering, uplifting or rapturous. Then comes contentment. This is a state of being utterly at peace with the present moment, just as it is. It implies such a deep acceptance of the inevitable pains and discomforts of life that they cease to be a problem.

(These three above are active states, about body-mind transformation and puposeful effort. The goal and the final stages toward it are tranquil)

Body-mind stillness is a state in which the body becomes perfectly still and the mind is silent for long periods.  Sort of an antidote to the state of anxiety, agitation and worry. (Natalie Ginzberg refers to it as something like a mind to be still without stirring up thoughts and drama)

Abosrption. One-pointedness. (Sort of concentration). A kind of enthralling tunnel vision or positive obsession that loses sight of everything else, even the body itself. There are no distractions to contend with in this state.  Profound tranquility.

Equanimity, or serenity. In this state, the awareness of having a body has almost vanished. No sensation, no thought, no emotion, in a way no sense of personal self. "Body and mind drop away". "Let the space of your mind be emotionally neutral, like physical space, which could not care less whether bullets or hummingbirds streak through it."

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Both the Buddha and modern pscychologists aim to alleviate suffering, and improvement doesn't need to be perfect to be worthwhile. The Buddha and modern pscychologiests even recommend similar strategies. Learn to calm down, control impulses, wind back emotion, detach from useless thought and activity, and automate all of these strategies so that they become habitual.

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The monk identifies the affective tone, or valences, of literally everything that arises in his mind and strives to reduce them all to neutral. In meditation language, it is "just watching without reacting," or nonjudgemental acceptance. If we repeatedly inhibit our tendency to respond to a stimuls, its positive or negative valence will get weaker over time until it finally induces no response in us at all. A good practitioner will become calmer, more detached, less troubles, less responsive, and less engaged. He will also be more cool, rational, adult, and philosophic about life and fortune in general.