Welcome to this equanimity meditation.
Find a comfortable position,
Soften your gaze,
Close or lower your eyes,
Tune into your body and make any adjustments that are needed.
It can be helpful to remember our intention of both ease and awareness.
Position ourselves in a way that feels comfortable but alert.
We'll begin with a few minutes of breath awareness,
Noticing the breathing coming in and flowing out.
I invite you to now bring to mind a good friend.
This could be a loved one,
A friend,
A colleague,
A beloved pet.
Picture them as best you can,
Tuning into your desire to see them happy and healthy.
In equanimity practice we're cultivating a mind and heart that stay balanced and at ease with our surroundings.
We're practicing recognizing that although we may wish for this person's happiness,
We are not in control of their happiness.
Equanimity helps us to let go of the outcome and focus on our own practice.
While still picturing that good friend,
Repeat the following phrase silently in your head.
No matter how much I may wish for things to be otherwise,
I am not in control of your happiness.
My caring for you will not necessarily prevent your suffering.
May you do what needs to be done to find happiness.
Now letting go of this person and bring to mind a person you care for,
A patient,
A child,
An elderly relative.
Picture them as best you can,
Tuning into your desire to see that person happy and healthy.
Repeat the following phrases silently in your head.
No matter how much I may wish for things to be otherwise,
I am not in control of your happiness.
My caring for you will not necessarily prevent your suffering.
May you do what needs to be done to find happiness.
Now return to noticing and focusing on your breathing.
Notice the breath coming in and flowing out.
And when you are ready,
Open your eyes and return to the room.
