Create inner balance with a 12-minute meditation

Life never remains stable. And staying balanced amid change can be difficult. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and develop equanimity.

With equanimity, we can realize the possibility of balance in our hearts even amidst the ups and downs of life. It is a quality that is both receptive and stable. In short, it is the opposite of the reactive mind. With equanimity, there is a sense of ease and permission as we ride the waves of change and different experiences. It allows us to be present to suffering and present to joy. It combines a wise mind with a compassionate heart. It doesn’t mean that we are indifferent or that we don’t care or that we care less, it just means that we allow life to happen without being attached to any outcome or taking things too personally. And finally, equanimity is approaching each moment with care and gentleness.

A meditation for creating inner balance in the face of change

Read the guided meditation script below and practice, pausing after each paragraph. Or listen to the audio exercises.

1. Sit in a comfortable posture. You can close your eyes or simply look down. Become aware of your body. Notice your breath moving through your body, feeling the chest or abdomen expanding with your breath.
2. Take some time to set an intention for the practice. Perhaps it is to feel a sense of inner balance and ease. Understand the meaning of the following phrases or phrases and repeat them silently to yourself: Things are as they are. I am safe in this moment. My happiness and suffering depend on my thoughts and actions, not just my desires. can i feel? Pleasure And spontaneity.
3. Pay attention to whatever is present for you in this moment. Rest in the feeling of being okay in this moment, just as it is.
4. Remember someone you care about who is going through a difficult time. Extend the meaning of these phrases or phrases to this person. I care about you, yet I can’t save you from suffering. I love you yet can’t control your happiness. Your happiness and suffering depend on your thoughts and actions, not on my wishes for you. May you feel joy and ease.
5. Notice how you feel. Pay attention to the raw feeling of whatever is present for you. Sit with it. Just let it be for now.
6. Once again, bring awareness to the body and breath. Feel the ease of just being and breathing.