Cultivating Equanimity (Upekkha)

Hello,

This is Larissa Hall Carlson with an equanimity meditation,

Upeka.

Equanimity is balance of mind.

It's radiant calm and evenness of mood.

Equanimity is the ability to remain calm and centered no matter how chaotic life gets.

It's an inner steadiness,

Much needed in present times.

Equanimity meditation can help cultivate courage to face life's constant change and adversity.

When times are getting tough,

I like to practice this technique both morning and evening as a way of bookending my days with steadiness.

It can be very helpful for establishing composure,

Balance,

And equilibrium.

Let's begin.

Establish a comfortable,

Steady seat with a nice long spine.

Rest the hands on the lap and if you like,

Close your eyes.

Take a few slow,

Relaxing breaths to bring you into the present moment.

To set your intention,

Consider your experience with equanimity,

What tends to throw you off.

How might you benefit from cultivating balance of mind and sustain calm?

Bring into the mind's eye the image of a neutral person,

The image of an acquaintance,

Someone you see regularly but don't know very well,

Someone for whom you have no strong emotions one way or the other.

I'll say a line of upaka and you repeat that line either silently or aloud,

Keeping that image of the acquaintance clear in the mind.

May you have calm presence during life's immense changes.

May you navigate life's extremes with balance of mind.

Take in a few deep breaths,

Directing those well-wishes to the mind.

May you navigate life's extremes with balance of mind.

Then allow that image to gently dissolve.

And now invite into the mind's eye the image of a friend or a loved one,

A friend or a loved one who is experiencing doubt or scatteredness of mind or confusion.

Let the image of this friend or loved one grow clear in the mind's eye as we send harmonizing words.

May you have calm presence during life's immense changes.

May you navigate life's extremes with balance of mind.

May you have calm presence during life's immense changes.

May you navigate life's extremes with balance of mind.

And as the breath deepens,

Allow those kind words to flow outward.

And let that image gently melt away.

And finally bring into the mind's eye the image of yourself.

Either the image of yourself in this present moment or from any moment in your life when you've been pulled by extremes,

Worn down or frazzled,

Tossed from your center.

Choose one moment,

Choose one image of self.

Let that image grow clear in the mind as we repeat.

May I have calm presence during life's immense changes.

May I navigate life's extremes with balance of mind.

May I have calm presence during life's immense changes.

May I navigate life's extremes with balance of mind.

And as the breath deepens,

Soak up those harmonizing words.

Bask in those well wishes.

Allow that image of self to gradually disappear.

Scan the whole body-mind,

Noticing the imprint of this equanimity practice.

In the afterglow of upekha.

Draw in a nice big breath,

Let that out with an easy sigh.

And gradually allow the eyes to flutter open.

In you evenness,

Balance and radiant calm.