Find a comfortable position where you can be alert and at ease.
You can sit in a chair with both feet on the floor or upright wherever you are,
Let your hands rest naturally.
Allow your eyes to close or soften your gaze.
Take a few slow breaths,
No need to force anything,
Just noticing the body arriving here.
Feel the contact points,
Feet on the floor,
Body supported by chair,
Hands resting.
Notice the natural rhythm of breathing.
For the next several minutes we'll practice equanimity in a work context,
Steadying care without clinging,
Aversion or trying to control others.
Wishing well while recognising that each person has their own path,
Choices,
Pressures and conditions.
If emotions arise strongly,
That's okay,
You can always return to the breath and the feeling of support beneath you.
Bring attention to the breath.
Breathing in,
Notice this inhale.
Breathing out,
Notice this exhale.
Let the shoulders soften,
Relax the jaw,
Unclench the belly and notice thoughts about work,
Projects,
People,
Deadlines.
Let them come and go like weather moving through the sky.
You don't need to solve anything right now,
Just breathing,
Just sitting,
Just aware.
Now bring to mind a colleague you generally enjoy working with,
Someone whose presence feels easy,
Collaborative or uplifting.
See them as clearly as you can,
Their face,
Postures,
Voice or the feeling of being around them.
Imagine them sitting opposite you meditating.
Noticing any warmth or appreciation that naturally arises.
And now reflect.
This person,
Like me,
Wants to do well.
This person has pressures I may not fully see.
This person experiences successes and disappointments.
Their happiness and difficulties are shaped by many causes and conditions in the workplace.
So offer them these wishes,
Slowly and surely,
As if you are generally breathing on the out-breath into this person.
May you meet your work with steadiness.
May you experience success without stress.
May you be healthy and supported.
May you navigate challenges with wisdom and insight.
May you know ease amidst changing conditions.
And may I care about you without needing to control your path.
If affection arises,
Let it be there.
Notice any sensations in the body,
Warmth,
Cool,
Area around the heart.
And just note,
Pleasant relationships also change.
People change,
Teams change,
Circumstances change.
Yet goodwill can remain steady.
Now let that person fade gently from attention.
They can sit next to you or behind you in your mind.
Or just drift away.
And now bring to mind someone from another team.
A person you don't really know.
Perhaps you've seen them in the hall,
In the elevator or lift.
Lobby,
Or in the canteen.
Someone mostly neutral in your mind.
See if you can picture them simply as another human being with a full inner life.
Imagine them sitting opposite you and meditating.
And reflect,
This person too has responsibilities.
This person may carry hopes,
Worries,
Fatigue,
Ambitions,
Family concerns,
Unseen stress.
Just like me they want respect and well-being.
Just like me they are affected by conditions beyond their control.
And you can offer them these wishes.
May you be steady in your work.
May you feel respected and safe.
May your efforts be meaningful.
May you find balance in your day.
May you meet difficulty with resilience.
And may your life unfold with moments of ease.
Notice how this may be different from the first person.
The feeling tone might have shifted.
Equanimity does not depend on familiarity.
It recognises shared humanity.
Breathing in,
Aware of connection.
Breathing out,
Releasing indifference.
And now I want you to dissipate that person,
Or they can sit next to you or behind you.
And bring to mind a difficult colleague.
Someone you have had some conflict with in the past perhaps.
Or are fearful of.
Or haven't quite figured out.
And imagine this person now sitting in front of you.
Meditating as well.
It's maybe more difficult.
So with gentle care towards yourself.
Maybe notice the ground beneath.
Just noticing the shift in tension.
Maybe this is a present situation.
Maybe this has caused some significant distress.
And so go easy.
This is a person you have difficulty with.
Or is an enemy.
But now see in the spirit of equanimity can you picture them simply as another human being.
With a full inner life.
This person has responsibilities.
This person may carry hopes,
Worries,
Fatigue,
Ambition,
Health issues,
Family concerns,
Unseen stress.
And just like me they want respect and well-being.
And just like me they are affected by conditions beyond their control.
And try to depersonalise the conflict or issue between you both.
And just see them as a vulnerable human being just like you.
And you can offer them these wishes.
May you be steady in your work.
May you feel respected and safe.
May your efforts be meaningful.
May you find balance in your day.
May you meet difficulty with resilience.
And may your life unfold with moments of ease.
Equanimity recognises shared humanity.
Breathing in become aware of your human connection.
And breathing out releasing any animosity or conflict.
And finally we can expand to the whole workplace.
Widen your awareness to include all these people together.
The friend,
The stranger and the difficult colleague.
And expand further to incorporate the entire structure of the organisation.
Everyone trying.
Succeeding.
Failing.
Learning.
Coping.
Protecting something.
Wanting something.
Carrying something.
And silently reflect now.
Any of your own wishes to the workplace.
Your unique work context and challenges.
May all of us meet work with wisdom.
May all of us be less driven by fear.
May all of us communicate with more clarity.
And may all of us find steadiness amid change.
And may all of us be free from unnecessary suffering.
And now you can return attention to your own body.
Feeling the breath.
Releasing concept of the whole organisation.
Feeling a sense of self.
The seat beneath you.
Your feet on the ground.
The back in your chair.
And notice any shift.
However small.
If there's more spaciousness in your heart,
More softness,
More steadiness.
Equanimity does not mean never feeling frustration.
It means not being ruled by it.
And we can care deeply without carrying everything.
And when you're ready,
You can gently open your eyes and end the meditation.
Thank you.
