If you feel that your mind has a lot of thoughts and you have trouble staying present,
Then this mindfulness meditation will help you relax and gradually guide you to maintain a sense of equanimity.
Please sit in a comfortable position with your spine straight.
Lay your body relaxed and lay your heart open.
Whenever you are ready,
Feel free to close your eyes.
Now let's take a few deep breaths together.
Inhale deeply,
Filling the chest and the lungs and then exhale slowly.
Try to feel the sensations of the breath as you release it.
Inhale deeply,
Exhale completely.
Inhale deeply again.
And if you feel there is any tension in your body,
Gently guide your breath and the tension there to soften the area.
Now let the breath resume in its natural rhythm.
Try to feel your feet in contact with the ground underneath you.
Being fully present and relaxed,
Observe the natural inflow of your breath as you inhale.
And the natural outflow of your breath as you exhale.
If any thoughts come up during this observation process,
Gently acknowledge whatever comes to your mind without any self-judgment.
The sacred text,
Bhagavad Gita,
Has mentioned that the non-permanent appearance of happiness and distress are like the appearance and disappearance of winter and summer seasons.
One must learn to tolerate them without being disturbed.
Equanimity is a wonderful virtue to cultivate as it will help you realize that nothing is within your control so that you could go through life's challenges with calmness and serenity instead of feeling like you are being tossed about like a ship in a storm.
Please take a deep breath.
Inhale slowly.
Exhale completely.
Feel free to put one hand on your heart.
Now repeat the following phrases.
Remember that you always have the freedom to modify the phrases to fit your best needs at the moment.
May I have a peaceful heart that is full of gratitude.
May I have the courage to abandon my attachments to happiness and distress,
Success and failure,
Loss or gain.
May I have the wisdom to see the rising and passing of all circumstances with equanimity.
May I manifest my true potential and always follow my heart's inner guidance.
Inhale deeply.
Exhale slowly.
May yourself absorb fully of what's been said.
Next,
You could be the well-wisher for the other people you know in your life.
Once you have someone in mind,
Please repeat the following phrases.
May you live with a joyful heart.
May you have the wisdom to see the rising and passing of all circumstances with equanimity.
May you have the courage to deal with whatever challenges that come your way.
May you live in true equanimity and remember that you are never alone.
Inhale deeply.
Exhale slowly.
May you live with a joyful heart.
Remember you are ready,
Please gently open your eyes and move around a little bit if you would like in order to become more grounded.
Equanimity is a mindset that's always within our reach.
We just tend to get distracted by the material world sometimes.
This exercise will always help you reconnect to it so that you can feel calm and balanced.
