The Oxford Dictionary describes equanimity as a calm state of mind that means you do not become angry or upset,
Especially in difficult situations.
The Cambridge Dictionary describes it as a calm mental state,
Especially after a shock or disappointment,
Or in a difficult situation.
Merriam-Webster dictionary describes it as evenness of mind,
Especially under stress.
Willem Keuken Professor of Mindfulness and Psychological Science at Oxford University describes equanimity as having a cool head and a warm heart.
The cool head represents steadiness,
Perspective and clear awareness.
The ability to pause rather than become swept away into automatic reactions.
Recognising pleasant and unpleasant experiences without immediately clinging to one or resisting the other.
And making discerning choices around what could be accepted and what may need to be changed.
The warm heart represents kindness,
Care and compassion.
Remaining emotionally engaged rather than becoming detached or indifferent,
Responding to suffering,
Whether our own or another person's,
With sensitivity.
And appreciating and savouring what is nourishing or pleasant.
Life continually presents us with things we like and things we don't like.
Pleasant moments arise and pass away.
Difficult moments arise and pass away.
Much of our suffering comes not from these experiences themselves,
But from how quickly we become caught in reacting to them.
Wanting to hold on to what's pleasant.
Wanting to push away what's unpleasant.
Equanimity invites another possibility.
A willingness to meet experience just as it is.
Not passive,
Not resigned,
But balanced.
Responsive rather than reactive.
Mark van Beuren encourages us to be like a rainbow.
With practice we can learn to be like a rainbow,
Holding both the weight and sadness of the rain,
And the joy and warmth of the sun.
So in this practice,
I thought we'd spend some time cultivating this quality of equanimity together.
So just taking a few moments to arrive.
Finding a posture that for you represents alertness and ease.
Sitting upright.
Allowing the hands to rest comfortably.
Perhaps allowing the eyes to close.
And just taking a moment to notice that you've arrived.
Knowing there's nothing to achieve,
Nothing to fix.
Nowhere else you need to be.
Simply arriving in this moment.
Bringing awareness to the sensations of breathing.
Feeling the in-breath.
Feeling the out-breath.
And perhaps just noticing where the breath is most vivid for you.
So maybe the chest.
The abdomen.
Nostrils.
Or simply the whole body breathing.
Just allowing the breath to become a gentle anchor.
Not something to hold tightly.
Simply a place to return.
Again and again.
And knowing that if the breath doesn't feel right for you.
Choosing an alternative place in the body to rest your attention.
And as you sit here,
Just becoming aware that experience is always changing.
No breath is exactly like the one before.
Sensations in the body shift and change.
Sounds arise and fade away.
Thoughts come and go.
Moods appear and dissolve.
Just as much as you're able to,
Just noticing that everything is moving.
Everything is changing.
Just seeing if it's possible to notice this flow of experience.
Without needing it to be different.
Without needing it to be anything other than it already is.
Now perhaps bringing attention to something that's present right now,
That feels pleasant.
It might be a feeling of the temperature.
The support of the Chair.
Perhaps a feeling of calm or a sense of spaciousness.
Or perhaps simply the pleasantness of breathing.
It could even be the absence of a previous discomfort.
Just allowing yourself to notice it.
To receive it.
To acknowledge it.
And also noticing any tendency to grasp.
To hold on to it.
Want more.
Or perhaps to wish it would stay.
There's no need to get rid of these tendencies.
They're a natural part of the mind taking care of us.
But just noticing them.
Just seeing if it's possible to hold the pleasantness gently.
Enjoying it.
Appreciating it.
Without needing to possess it.
Allowing the pleasantness to come.
And allowing it to go.
And inviting you now to gently widen your awareness.
Not necessarily looking for difficulty.
But noticing whether there's anything that's mildly unpleasant in your experience.
Perhaps tension.
Restlessness.
A worry.
Maybe a feeling of impatience.
Tideness.
Or perhaps boredom.
And if nothing's obvious,
That's completely fine.
Simply remaining with whatever's here.
And if there is something that's mildly unpleasant.
As seeing if it's possible to bring curiosity to it.
Not analyzing,
Not fixing.
Just simply acknowledging.
Maybe saying to yourself,
This too belongs.
Maybe noticing any tendency to resist it or to push it away.
To wish that things were different.
Again,
No need to stop this,
Simply noticing.
Just seeing if this difficulty or unpleasantness can be held with a little more space.
And a bit less struggle.
Just allowing it to be here.
Just for this moment.
Inviting you now to imagine yourself as a strong,
Deeply rooted tree.
With roots extending into the earth.
Steady.
Grounded and stable.
Maybe noticing how the weather moves through the tree.
Sunshine.
Win.
Brain.
Clouds and storms.
Noticing as the weather changes,
The tree remains flexible.
Responsive and grounded.
And knowing that in the same way pleasant and unpleasant experiences move through us.
Thoughts.
Emotions.
Memories,
Plans.
Just seeing if we can allow them to move through.
Without becoming lost in them.
Without pushing them away.
Or holding on to them.
Simply recognising.
This is what is here,
Right now.
Bringing together these two qualities.
A cool head with clear seeing.
Balance and perspective.
And a warm heart.
Kindness.
Care and compassion.
A simple balance.
Inviting you to silently repeat to yourself,
May I meet this moment with balance.
May I meet this moment with kindness.
May I respond wisely.
May I allow things to be just as they are.
Gradually becoming aware once again of the body sitting here.
The contact with the chair.
Feet on the floor.
Taking a couple of deep breaths.
When you're ready,
Just allowing the eyes to open.
Inviting you to carry this quality of a cool head and a warm heart.
Into the rest of your day.
