Mindfulness Meditation #6 Equanimity

Physical and mental health is important to the team behind Jervis Bay Weekend. Welcome to our series of mindfulness meditations – simple, proven techniques we know are beneficial to wellbeing. Keep an eye out over the coming weeks as we publish more practices.

If you are already familiar with the basics –  what mindfulness is and its wide-ranging benefits – feel free to scroll on down to Meditation #6 Equanimity.

What is mindfulness?

Mindfulness is a translation of a word that simply means awareness. It is being aware, in the moment, of what we are doing while we are doing it. It’s knowing what’s going on inside our mind and body, and what’s going on in any given situation.

Mindfulness meditation

Mindfulness meditation is an effective way of getting to know our minds better – the competing inner voices, the way we typically see ourselves and others, our habitual responses to situations.

Mindful awareness is cultivated through proven practices of seated, walking, standing, and moving meditation such as those described in this series.

Three sound reasons to meditate

1. Calm mind and body

Meditation is a proven way to calm the mind and allow the chatter and commentary of our inner voices to quieten, reducing stress particularly when our self talk is judgemental and critical.

The benefits of mindfulness meditation to our physical and mental well-being are well documented and include: reducing blood pressure; increasing resilience; managing anxiety and stress.

2. Connect better with others

Ever find yourself staring blankly at someone – even someone you love and care about – realising your mind’s wandered and you’ve lost track of what they are saying? Mindfulness helps you give them the precious gift and respect of your full attention.

3. Improve focus

Meditation hones our ability to pay focused attention to where we are and what is actually happening. When our mind keeps wandering off we can quickly lose awareness of the present moment, and easily become lost in obsessive thoughts about something that just happened or fretting about the future, which can cause anxiety.

Meditation #6 Equanimity

Illustration © Beppe Giacobbe

This meditation technique enables you to handle uncomfortable feelings well and maintain your mindful presence.

Instructions

• Begin by being seated comfortably in a chair with feet flat on the ground, your back straight but not rigid.
• Allow your hands to rest either in your lap or on your thighs, whatever is most comfortable. Work with eyes closed.
• Take three deep breaths: in through the nose, out through the mouth. Then return to your natural breathing pattern.
• Maintain awareness of your body and breath.
• Bring to mind a situation at work in which you are at ease. Notice what feelings arise … belonging … pleasure? Whatever the feelings are greet them all equally with friendly curiosity.
• Now bring to mind a situation at work that you find challenging or confronting. Notice what feelings arise …contempt … anger … self-doubt? Whatever the feelings are greet them all equally with friendly curiosity.
• Picture your feelings as bubbles in a lake coming to the surface, present for a moment then dispersing. This lake is the great pool from which all feelings are constantly arising and subsiding – all equally important, all equally welcome; without judgement, without attachment.

Duration

• Aim for minimum 5 mins 3 times per week.
• Like any other skill, mindfulness is developed through regular and sustained practice.