Cultivating Equanimity through Non-judgmental Awareness
The intention of today’s practice is to work toward holding your moment to moment experience with equanimity. A recent study by Desbordes and colleagues (2015) defines equanimity as “an even-minded mental state or dispositional tendency toward all experiences or objects, regardless of their origin or their affective valence (pleasant, unpleasant, or neutral)” (p. 356). The authors suggest that equanimity may be a valuable resource in recovering from the stress response and restoring equilibrium.
In Buddhist practice there are specific meditation practices that are aimed at cultivating equanimity. One such technique is described by Jack Kornfield (see his meditation here) as the recitation of offerings of phrases similar to those in Lovingkindness practice. These are positive self-statements that intentionally create a harmonious mental, emotional, physical, and spiritual state. Here I offer you a few phrases that you may try out.
Meditation for Equanimity
- Bring into your mind the image of something or someone that for you represents balance and harmony. Examples may include smooth ocean waves, a gracefully flowing river, a person who holds these qualities or perhaps an animal such as an eagle soaring across the sky.
- Really notice the effects these images have over you. Notice the physical effects, the shift in thought currents, and the tide of emotions. How does it feel in your heart?
- Have this experience and recite the following phrases to yourself for 3 to 5 rounds or modify them or the number of repetitions to match your needs.
- May I gracefully accept all that is occurring in this moment and harmoniously hold myself with poise
- May my heart be vibrant and open in this moment
- May I steadily and unconditionally embrace all things, situations, life and death and the coming and passing of all things and beings just as the Universe embraces all that it encompasses
- Take time to end with gratitude and a deep honoring of yourself for taking this time to practice. May all beings be free from suffering.
Reference
Desbordes, G., Gard, T., Hoge, E. A., Hölzel, B. K., Kerr, C., Lazar, S. W., … Vago, D. R. (2015). Moving beyond Mindfulness: Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research. Mindfulness,6(2), 356–372. http://doi.org/10.1007/s12671-013-0269-8
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