Begin by finding a comfortable seat,
Either on a chair or a cushion.
Sit tall but relaxed,
With your hands resting gently in your lap or on your knees.
Close your eyes or soften your gaze.
Welcome to this practice of building equanimity.
During this meditation,
We will gently explore our emotional and physical responses to individuals we find challenging.
The goal is not to force any feelings or judgments to change,
But to practice holding steady,
Cultivating calm and balance in the face of discomfort.
Take a deep breath in and slowly exhale.
Allow yourself to arrive fully in this moment.
Now bring to mind someone you find moderately challenging,
Someone you dislike but who is not associated with intense trauma or overwhelming emotions.
Visualize this person in your mind.
Picture their face,
Their posture,
Or how they sound.
Notice what arises as you hold this image.
Do any thoughts,
Emotions,
Or physical sensations emerge?
Whatever comes up,
Try to observe without judgment,
Like a calm and curious witness.
Shift your attention now to your body.
Let go of the image of the person and check in with yourself.
Scan for any areas of tension or tightness that may have arisen while holding the visualization.
Begin with the typical areas of tension,
Your forehead.
Are you furrowing your brow?
Allow it to smooth.
Move to your jaw.
Is it clenched?
Take a moment and let it loosen.
Notice your neck and shoulders.
Imagine them softening and melting downward.
Continue down your chest,
Stomach,
And back.
With each exhale,
Let any tightness dissolve,
Creating space for calm and ease.
Allow your entire body to settle into relaxation.
Now bring the image of that person back into your mind,
Gently and with curiosity.
Visualize them standing or sitting in front of you.
Notice again any thoughts,
Emotions,
Or physical sensations that arise.
Try not to label these reactions as good or bad.
They're simply here.
Hold this person in your awareness for a moment longer,
Steady and balanced.
Let go of the visualization once more and return to your body.
Scan for any areas that feel tense or tight.
Look in at your forehead,
Letting it soften.
Move to your jaw,
Your neck,
And shoulders.
Feel your chest open and your stomach relaxed.
Allow your back to soften and release.
With each breath,
Imagine sending relaxation to every part of your body.
Let your entire being settle into balance and calm.
Now take a moment to bring your attention to your entire body as a whole.
Notice how it feels after this practice.
Are there areas that still hold tension?
Gently bring your awareness to those spots and,
Without judgment,
Allow them to soften.
Start at the top of your head,
Imagining a wave of relaxation flowing down over your forehead,
Your temples,
And your face.
Let your jaw be completely loose.
Let the wave continue flowing down your neck and shoulders as the warm water is gently washing over them,
Carrying away any lingering tension.
Feel your chest open and expand with your breath,
Each exhale releasing more tension.
Allow your stomach to soften,
No need to hold or tighten here.
Let your lower back and hips feel supported and grounded.
Move your awareness to your legs,
Letting them grow heavy and relaxed,
From your thighs to your calves,
All the way to your feet.
Imagine this wave of relaxation flowing through your entire body,
Connecting everything in ease and balance.
Take a deep breath in,
And as you exhale,
Feel your whole body soften even more.
With each breath,
Invite a sense of unity and calm,
As though every part of you is working together in harmony.
Stay with this feeling for a moment longer,
Sensing the stillness and ease within you.
Equanimity is about cultivating this sense of balance,
Allowing your mind and body to stay grounded,
Even in the face of challenges.
Carrying this feeling of relaxation and steadiness with you as you move through your day.
When you feel ready,
Slowly wiggle your fingers and toes,
And gently bring movement back into your body.
Open your eyes when it feels comfortable,
Returning fully to the present moment.
