Equanimity is the non-reactive, balanced, centered state of mind that arises from meditation. 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 these iconic representations of life’s ups and downs. But when we’re living mindlessly, such ups and downs take us on a rollercoaster ride. Our reactivity, in the form of attachment or aversion, is what hurts us. In this meditation on equanimity, we sit with these pairs, sensing into the body. By contemplating what each feels like, we begin to transform our reactions into 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:
Sit comfortably in a quiet place, with the spine up tallClose the eyes and bring your attention to the breathBreath quietly and patiently in and out through the noseRecall that equanimity arises through continued mindfulnessBe mindful right here and right now, of sensation in the body,Mindful, here and now, of movement or changes in the breathAnd mindful, always, of activity in the mind itselfAnd then make a commitment to stay mindful or body, breath and mindIn each moment as you contemplate the following pairs of words…The first is praise and blameContemplate 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?Be present with the sensation that arises as you sit with the concepts of praise and blame.(pause 3-5 breaths)And now contemplate gain and lossWhat arises in body and mind when you reflect upon gain and loss?Do you feel pushed, or pulled in any one direction?Reflect briefly upon an experience when you got exactly what you wanted,Or recall 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:
- Compliments and criticism
- 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 choose how to react, thus maintaining our mental health and happiness.
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 non-caring. It is born out of the wisdom we develop in meditation. As we become increasingly mindful of our reactivity to life’s circumstances, we see it is our emotional instability, and not what happens in life, that’s the true source of our pain. Share the freedom of stability with others, using this guided equanimity meditation script.
