Let's find a posture to practice in that will allow you to be comfortable and alert,
Whether that's seated,
Standing,
Or even laying down.
And as you get settled and arrive in this moment,
You can close your eyes or simply lower your gaze.
What does the body feel like in this moment?
Maybe there's tingling on the fingertips,
The sensation of gravity on the feet,
Perhaps warmth on the chest.
This is an invitation to come down from your thinking minds into feeling what's alive in your body.
Maybe just noticing the sensation of your breath as it moves through,
Going in and out.
And if there's any places in your body that are holding on to stress or tension,
Seeing if it's possible to invite those areas to soften and to be at rest.
Making a little more room between your eyebrows.
Unfrounding your lips.
And softening your heart.
This practice of equanimity is a heart-based practice,
And I'll invite you to simply contemplate what equanimity means to you.
And now we're going to see if we can experience the sensation of equanimity by bringing to mind a situation or place where you can recall feeling this sense of equanimity,
This even and balanced state of mind.
For some,
It's looking out an airplane window,
Looking at the city landscape,
Seeing the cars moving and everything just continuing to move along.
And for some,
It's looking out at a sunset,
Out in nature,
Or being in the ocean,
In the water.
It could also be standing on a train platform with different trains going by and people scurrying around,
Just staying centered and anchored on this platform.
So wherever equanimity is for you,
I invite you to allow yourself to go there now.
And as you imagine yourself here,
Can you see what equanimity feels like in your body?
There might be a softening in the eyes,
An easing of the chest.
Perhaps noticing the sensation of gravity.
And it's possible you might not feel anything at all and that's okay.
This is a cultivation practice.
Sometimes we are simply planting seeds in the garden of our heart and just trusting that at some point these seeds will blossom and grow.
I'm going to offer a couple of phrases and you have a couple options as I leave some space after each one.
You can silently repeat the phrase verbatim or you can modify the phrase,
Reciting it in a way that feels most natural for you.
And then last but not least,
You're also welcome just to rest in the reverberation of me having spoken the phrase.
And we'll first start by bringing these phrases to this situation where you already have a sense of equanimity for.
So continuing to hold wherever you've taken yourself.
We'll begin sending these wishes of equanimity out,
Directing them at this place or situation.
Things are as they are.
May I be with things just as they are.
May I be balanced and with grace.
I have the strength and capacity to be with what is.
Bringing these phrases and wishes to go out and seeing if there's an even greater sense of equanimity.
And if you're feeling equanimity,
Seeing if you can allow this feeling to spread and permeate your body.
That's all I can say about this.
And now gently allowing the image you've been holding to fade away.
I'm now going to invite you to bring to mind a situation where you may not have as much equanimity.
This could be a challenging circumstance in your life.
It could be a difficult person in your life.
I generally suggest picking something that is in a three or four range out of ten.
Ten being the most difficult thing ever and one being the least difficult.
Choosing something on the lower end of the spectrum for this cultivation practice.
And sometimes what may pop into the mind is the mind's gentle way of saying,
Maybe pick this one.
And now holding this situation in your mind's eye,
You might notice some initial reactivity.
Maybe an ouch or a feeling of aversion.
And if that's there,
Just taking a moment to acknowledge that.
This is in no way an effort or attempt to minimize any feelings associated.
And rather just seeing if it's possible to bring a sense of equanimity in the face of life's challenges.
I will share the same phrases from earlier inviting you to repeat,
Reword,
Or simply listen to the words being spoken and the wishes being sent out.
Seeing if you can direct these to this particular situation.
Things are as they are.
May I be with things just as they are.
May I be balanced and with grace.
I have the strength and capacity to be with what is.
And as these wishes go out,
Seeing if you can feel the sense of equanimity in your body.
And if you can,
Allowing that to spread and grow.
And if you can't,
And if maybe something more challenging is arising,
Bringing mindfulness to notice and be with that instead.
And then gently letting the image of this difficult situation or person fade away.
As we bring this practice to a close,
Is it possible to come back to that sense of equanimity from the beginning?
Just taking a moment to reflect on the incredible possibility of having an even sense of mind and balance,
Of deep peace,
Independent of life's conditions,
And simply appreciating that part that wishes for ease and allowing some appreciation for that grace.
Allowing yourself to turn to the sounds around you,
Sensing what parts of your body may wish to move,
Then taking a final breath in and out to signal the end of this practice.
