Go to your heart and express your critic ID and straight breaths as to these minutes.
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Beginning by taking your awareness to your posture,
Whether sitting or lying.
And noticing the sensations of contact between body and the surfaces supporting you.
Inviting a settling of the body,
Releasing the weight of the body down.
Allowing yourself to be supported.
And then acknowledging whatever is here for you right now in the mind and body.
Noticing physical sensations throughout the body.
The feeling or emotion that is here right now.
Sometimes emotions may be strong and at other times the emotional tone can be quite subtle.
Noticing thoughts as they come and go in the mind.
In this way opening to our experience as it is,
As we bring a friendly curiosity to what is here right now.
And now moving your awareness to the breath.
Noticing where you experience the breath sensations throughout the body.
And following the flow of air as it enters and leaves your body.
Breath moving in and out like the waves on the shore.
And allowing a soothing rhythm to emerge.
And letting the breath flow in and out like the waves on the shore.
The words that have become known as the Serenity Prayer.
They give you a sense of equanimity.
Grant me the serenity to accept the things I cannot change.
The courage to change the things I can and the wisdom to know the difference.
Sometimes metaphors can help connect you with a sense of equanimity.
The qualities of a stable solid mountain.
Or a tranquil mirror like lake.
So perhaps holding these images in mind if helpful.
So begin by bringing somebody to mind who is more or less neutral to you.
A passer-by who you met in the street or in a queue waiting for shopping.
Visualizing this person in front of you.
Realizing they are vulnerable to aging,
Disease,
Loss and death like any human being.
Sending this person a wish of equanimity.
May you accept things as they are.
May you feel calm and balanced amidst life's ups and downs.
May you live in peace with impermanence and unpredictability.
Allowing the wishes to flow with the breath as you visualize this person in front of you.
You may wish to turn to another neutral person in the same way.
May you accept things as they are.
May you feel calm and balanced amidst life's ups and downs.
May you live with peace.
May you live in peace with impermanence and unpredictability.
And now sending a wish of equanimity towards yourself.
May I feel calm and balanced in the midst of life's turmoils.
May I accept what comes and what goes.
May I find harmony in joy and sadness,
Health and illness,
Success and failure.
May I accept loss and be open to outcome.
May I feel at ease with impermanence,
With aging,
With loss and death.
May I accept I cannot change the past,
With little control over the present.
Cannot predict the future.
Can only do what lies within my responsibility.
May I accept that you feel very concerned about the behavior of others.
It may be helpful to realize that all individuals are ultimately responsible for their own actions.
May I accept my wish as follows.
May I accept I cannot change others,
But I can offer them kindness and compassion.
I can work very and wisely between what is within and what is outside my responsibility,
What is helpful and what is harmful.
If you wish you can expand the practice to one or more benefactors,
Good friends or dear persons,
Also to difficult persons.
It is not about accepting or condoning their behavior,
But realizing that they are also vulnerable human beings like you.
A reflection with equanimity could be you are responsible for your own decisions and add to the consequences of your actions.
I cannot make choices for you,
But I can wish you discernment and wisdom.
I cannot take away your suffering,
But I can wish you ease and peace.
A wish in the we form may also connect.
May we find peace and harmony amidst life's difficulties.
May we accept what comes and what goes.
May we accept loss and be open to outcome.
May we feel at ease with impermanence,
With aging,
With loss and death.
May we accept we cannot change the past,
Have little control over the present,
Cannot predict the future,
But can only do what lies within our responsibility.
May we accept the past,
Cannot predict the future,
Cannot predict the future,
Cannot predict the future,
Cannot predict the future,
Cannot predict the future,
Cannot predict the future,
As with kindness meditation,
You do not have to exclude any human,
Animal or any other living creature from the practice of equanimity.
You can also address groups for people in areas of war and disaster.
Wishes could be,
May you find calm amidst restlessness,
May you find ease amidst dis-ease,
May you find inner peace amidst uncontrollability and unpredictability.
May you find calm amidst restlessness,
May you find ease amidst dis-ease,
May you find inner peace amidst uncontrollability and unpredictability.
May you find peace amidst dis-ease,
May you find peace amidst dis-ease,
May you find peace amidst dis-ease,
You may conclude with all beings,
May all beings feel calm amidst life's uncertainties,
May all beings come to terms with impermanence,
Aging and dying,
May all beings accept the comings and goings of life,
May all beings find ease amidst harshness,
Tranquility amidst turmoil,
Balance amidst instability,
Harmony amidst dissonance,
May all beings live in peace with themselves and each other,
May all beings know equanimities,
Peace of mind and spaciousness of heart,
May there be peace for all.
Sending wishes of equanimity to all beings,
May all beings feel calm amidst life's uncertainties,
May all beings come to terms with impermanence,
Aging and dying,
May all beings accept the comings and goings of life,
May all beings live in peace with themselves and each other,
May all beings know equanimities,
Peace of mind and spaciousness of heart,
May there be peace for all,
May there be peace for all.
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