Equanimity is the non-reactive, balanced, centered frame of mind that arises from meditation. In this equanimity meditation, we cultivate such mental stability by considering Buddhism’s eight worldly concerns. There’s no have to be Buddhist, nonetheless, to sense what it looks like within the body when faced with praise or blame, gain or loss, fame or disgrace, pleasure or pain.
We cannot avoid these iconic representations of life’s ups and downs. But after we’re living mindlessly, such ups and downs take us on a rollercoaster ride. Our reactivity, in the shape of attachment or aversion, is what hurts us. In this meditation on equanimity, we sit with these pairs, sensing into the body. By contemplating what each looks like, we start to remodel our reactions into measured, more stable responses.
This equanimity meditation script is labeled as intermediate because it invites mindful contemplation. For this, a familiarity with the foundations of mindfulness meditation may be helpful.
Sit comfortably in a quiet place, with the spine up tall
Close the eyes and convey your attention to the breath
Breath quietly and patiently out and in through the nose
Recall that equanimity arises through continued mindfulness
Be mindful right here and immediately, of sensation within the body,
Mindful, here and now, of movement or changes within the breath
And mindful, at all times, of activity within the mind itself
And then make a commitment to remain mindful or body, breath and mind
In each moment as you contemplate the next pairs of words…
The first is praise and blame
Contemplate the response in your body, or your mind, when someone compliments you. In what ways do compliments throw you off balance?
And what would it not feel like, to receive a compliment, yet remain stable in body, breath and mind?
And if you receive criticism?
In what ways do you lose your balanced frame of mind?
And is it possible to receive criticism, and with mindfulness, remain present, and undisturbed.
How does your body reply to praise, and the way does it respond accountable?
Be present with the feeling that arises as you sit with the concepts of praise and blame.
(pause 3-5 breaths)
And now contemplate gain and loss
What arises in body and mind if you reflect upon gain and loss?
Do you are feeling pushed, or pulled in anyone direction?
Reflect briefly upon an experience if you got exactly what you wanted,
Or recall an experience if you lost something dear to you.
The equanimity meditation phrases on this guided script each check with Buddhism’s eight worldly concerns. That said, anyone can guide this script or practice it, no matter their religious or spiritual beliefs. The pairs we contemplate within the meditation are as follows:
In groups or with a person, this equanimity meditation script may also help draw our attention to our reactivity to life’s circumstances. We cannot control what happens in life, but we will select learn how to react, thus maintaining our mental health and happiness.
Use this script to guide live mindfulness meditations, or use it to make audio and video recordings that individuals can take heed to at any time.
Equanimity is typically described as freedom from attachment, aversion, and non-caring. It is born out of the wisdom we develop in meditation. As we grow to be increasingly mindful of our reactivity to life’s circumstances, we see it’s our emotional instability, and never what happens in life, that’s the true source of our pain. Share the liberty of stability with others, using this guided equanimity meditation script.
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