Upekkha in Pali language translates to equanimity.
This is a powerful meditation that helps in bringing balance and acceptance at the deepest levels.
Sit in a comfortable position with your back straight.
Close your eyes and place your hands gently on your knees.
Start by taking a few deep breaths.
Breathe in and breathe out.
Relax your body and all your muscles from your head to your toe.
All the time breathing in and breathing out.
This is your body's natural state of calm.
Continue to breathe in and breathe out.
Become aware of the happiness,
Love and kindness that is always available all around you.
One last time,
Breathe in and breathe out.
Now become aware of yourself,
Your body,
Your breath,
Your thoughts.
Listen to your heartbeat and notice how gently and softly it beats in a rhythm.
Clearly visualize every cell and nerve that exists without any judgment.
Reflect if when you meet pleasure,
Gain,
Praise or fame,
Do these make you happy?
Do you become disheartened,
Sorrowful,
Bitter when faced with any negative changes?
Can there be praise without blame,
Gain without loss,
Pleasure without pain or fame without disrepute?
Reach into these emotions and just stay with the feeling.
Know that there is always a balance in this universe.
Feel the equanimity of contradicting emotions and say this prayer.
May I have happiness and the causes of happiness.
May I be free from suffering and the causes of suffering.
May I live in equanimity without too much attachment and too much aversion.
May I live believing in the equality of all that lives.
I am the owner of my own karma.
Take a deep breath in and breathe out.
Think of a person close to your heart.
It could be someone you love deeply,
A family member,
A friend or your beloved.
Clearly visualize this person and allow yourself to feel their joys and suffering without any judgment.
Then say this prayer.
Say this prayer.
May you have happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.
May you live in equanimity without too much attachment and too much aversion.
May you live believing in the equality of all that lives.
You are the owner of your own karma.
Take a deep breath in and breathe out.
Now think of a person who might be an acquaintance to you.
Someone you don't know very well and towards whom you do not have any particular feelings.
It could be your colleagues,
Your neighbor or the person who delivers your food.
Clearly visualize this person and allow yourself to feel their joys and suffering without any judgment.
Then say this prayer.
May you have happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.
May you live in equanimity without too much attachment and too much aversion.
May you live believing in the equality of all that lives.
You are the owner of your own karma.
Take a deep breath in and breathe out.
Now think of a person with whom you might not be on very good terms.
Someone you do not like,
Someone who might have hurt you or someone you have particularly discomforting feelings for when you have to interact with them.
Clearly visualize this person and again allow yourself to feel their joys and suffering without any judgment.
Now say this prayer.
May you have happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.
May you live in equanimity without too much attachment and too much aversion.
May you live believing in the equality of all that lives.
You are the owner of your own karma.
Take a deep breath in and breathe out.
Now think of all beings in this universe.
Starting with people in your immediate surroundings,
Your neighborhood,
Your city,
Your country and the entire world.
Clearly visualize them and allow yourself to feel all of their joys and suffering without any judgment.
Then say this prayer.
May all beings have happiness and the causes of happiness.
May all beings be free from suffering and the causes of suffering.
May all beings live in equanimity without too much attachment and too much aversion.
May all beings live believing in the equality of all that lives.
All beings are the owner of their own karma.
Take a deep breath in and breathe out.
There is only balance and equanimity in your world.
Sit with this feeling for a while.
When you feel ready,
Slowly bring your awareness back to your surroundings.
Rub your palms together,
Place them over your face and gently open your eyes.
