Equanimity is the non-reactive, balanced, centered state of mind that mindfulness practice can cultivate. In this equanimity meditation, we cultivate such mental stability by considering Buddhism’s eight worldly concerns. There’s no need to be Buddhist, however, to sense what it feels like in the body when faced with praise or blame, gain or loss, fame or disgrace, pleasure or pain.
We cannot avoid life’s ups and downs. But when we’re living on autopilot, they can take us on a rollercoaster ride. Our reactivity, in the form of attachment or aversion, is often what hurts us. In this meditation on equanimity, we stay with these pairs, sensing into the body. By contemplating what each feels like, we begin to shift our reactions toward measured, more stable responses.
This equanimity meditation script is labeled as intermediate as it invites mindful contemplation. For this, a familiarity with the foundations of mindfulness meditation can be helpful.
- Practice Time: < 10 minutes
- Purpose: Cultivating Equanimity
- May Help With: Presence, Emotional Intelligence, Groundedness
- Practice Level: Intermediate
Here’s a Sample of the “An Equanimity Meditation On The Eight Worldly Thoughts” Guided Meditation Script:
Sitting comfortably in a quiet place, with the spine up tall. Closing the eyes and bringing your attention to the breath. Breathing quietly and patiently in and out through the nose. Recalling that equanimity can grow through continued mindfulness. Being mindful right here and right now, of sensation in the body. Mindful, here and now, of movement or changes in the breath. And mindful, always, of activity in the mind itself. And then making a commitment to stay mindful of body, breath and mind, in each moment, as you contemplate the following pairs of words… The first is praise and blame. Contemplating the reaction in your body, or your mind, when someone compliments you. In what ways do compliments throw you off balance? And what would it feel like, to receive a compliment, yet remain stable in body, breath and mind?
And when you receive criticism? In what ways do you lose your balanced state of mind? And is it possible to receive criticism, and with mindfulness, remain present and undisturbed? How does your body respond to praise, and how does it respond to blame? Being present with the sensation that arises as you stay with the concepts of praise and blame. (pause 3-5 breaths) And now contemplating gain and loss. What arises in body and mind when you reflect upon gain and loss? Do you feel pushed, or pulled in any one direction? Reflecting briefly upon an experience when you got exactly what you wanted, or recalling an experience when you lost something dear to you.
How to Use This Equanimity Meditation Script
The equanimity meditation phrases in this guided script each refer to Buddhism’s eight worldly concerns. That said, anyone can guide this script or practice it, regardless of their religious or spiritual beliefs. The pairs we contemplate in the meditation are as follows:
- Praise and blame
- Gain and loss
- Fame and disgrace
- Pleasure and pain
In groups or with an individual, this equanimity meditation script can help draw our attention to our reactivity to life’s circumstances. We cannot control what happens in life, but we can work with how we respond.
Use this script to guide live mindfulness meditations, or use it to make audio and video recordings that people can listen to at any time.
Conclusion
Equanimity is sometimes described as freedom from attachment, aversion, and indifference. It grows out of the wisdom we develop in meditation. As we become more mindful of our reactivity to life’s circumstances, we may see that it is our reactivity, as much as what happens in life, that shapes how much we suffer. Share the freedom of stability with others, using this guided equanimity meditation script.
