So then begins the meditation on equanimity,
Getting yourself comfortable and upright.
Begin with those deeper breaths,
Particularly using the out-breath to calm the mind and calm the body.
One more long breath in,
Long breath out.
And then we set our motivation for being here.
Our practice is not just about ourselves alone,
But it's for the benefit of all living beings.
And then bring the attention into the present moment.
Let everything else go,
Just be with yourself in this moment.
Gently bring your attention first of all to your breathing.
For the first few moments,
Just be there with your breath going in and your breath going out.
And then we begin by visualizing the friend in front of us.
Put that person there in front of you and begin by noticing the feelings that come into your mind when you see that person.
Feelings of closeness or warmness,
Wanting to be with them.
Whenever it arises,
Just notice your feelings when you see that person.
And then consider how those feelings and that label that we give to that person as a friend could be based on very insignificant,
Temporary events of this life.
They've helped us,
They've been good to us,
They've been there with us.
And that label that we give them as a friend is just from our own perspective.
Even from our own point of view,
That person could easily change from being a friend to being an enemy.
If they hurt us in some way or did something against us,
Or maybe there has been someone that we've fallen out with before.
So see how that projection,
That label as a friend is just a label.
Just the way we see things.
Other people may not like that person,
To others they could be an enemy.
So that nature or that label of a friend is not something in the nature of who they are.
It's just the way we see things,
Just our projection,
Which can change very easily.
And then visualize the person you don't like or the enemy in front of you.
And again,
Begin by just noticing your feelings,
Your emotions that come when you see that person,
Of aversion or wanting to move away,
Or anger,
Whatever it is,
Irritation.
And again,
See how those feelings and that label of this person as an enemy or someone we don't like,
Is based on very insignificant,
Temporary events.
They've hurt us,
They've done something against us,
Or something we don't like.
And how easily that could change if they were nice to us or helped us.
They could change from being someone we don't like into being a friend,
A good friend,
Even our best friend.
How that label and the feelings that come along with it,
Is just a projection of our mind,
It's just the way we see things.
To other people,
They can be a good friend.
Their existence as an enemy is not in the nature of who they are.
It's just our way of seeing,
It's just our projection.
And it's one that can change very easily.
And finally visualize the stranger in front of you,
Someone you've seen their face but you don't know them or haven't interacted them in any way.
And start again by noticing the feelings or possibly lack of feelings that come when you see that person.
No particular movement of the mind one way or another.
And then see and think about how easily that feeling and that label as a stranger could change if they were nice to us or helped us in some way.
They could change to be a friend,
A good friend,
Even our best friend.
Or even a good friend,
Even our best friend.
Or if they hurt us in some way or did something against us or our loved ones.
They could change from being a stranger to being an enemy,
As someone we don't like.
Again see how that label of this person as a stranger is just a label,
Just the way we see things,
Just the projection of our mind.
And it's a projection that can very easily change to something else.
It's not in the nature of the person to be a stranger,
Other people don't see them as a stranger,
They're friends,
They're family.
It's just the way we see things.
And it's something that can change very easily.
And then visualize all three of these people in front of you,
The friend,
The enemy and the stranger.
And recognizing that those labels and that way of seeing those people is just from one's own mind,
Just one's own way of seeing things.
It's not in the nature of who they are.
And then start again by noticing the feelings of those people and how they are.
Try to feel that equal sense towards all three of those people.
Any one of them could be friend,
Could be enemy or could be stranger.
There's nothing fixed about those positions.
They're just a label that can change very easily.
So from our own point of view there's no reason to discriminate between one of these people and the others.
And from our own point of view,
None of them wish to suffer.
All three of them wish to be happy.
None of them wish to suffer.
They're exactly the same from this point of view.
Using those reasonings,
Try to bring that conclusion,
That thought down from a thought to a feeling and be there with that feeling of equanimity,
That equal feeling towards those three people.
Be there for a few moments with that and gradually extend that feeling out from the world.
Any one of whom could be friend or enemy or stranger.
All of whom wish to be happy and none of whom wish to suffer.
So let that equal feeling without any discrimination reach out to all living beings and be with that feeling for a few moments.
And finally we dedicate our practice,
May that become a cause to lead all living beings out of every suffering and may it become a cause to lead every single living being into complete happiness.
Thank you.
