How to Cultivate a Non-Judgmental Mind

Our mind is continuously scanning and judging our environment for our own good – to keep us safe. However, these judgments are often ill-informed, made on inadequate information and distorted by our assumptions and prejudices. It takes conscious effort to still our mind and become open to what is within and outside of ourselves. Mindfulness meditation and other mindful practices can enable us to open our minds and find the space to develop non-judgmental awareness, self-compassion and connectedness.

The busy, judgmental mind

Our minds engage in an endless process of commenting on our daily experiences – identifying what we like and dislike; complaining about everything from the weather to the quality of service (on the train or bus, or by the shop assistant); assessing others as thoughtless or inconsiderate or insensitive or tactless; worrying about future events; or replaying past words and actions while indulging in regret, shame or remorse.

We make “snap judgments” that colour our perception of things around us and other people. We might consider the woman who cuts in on us in traffic an aggressive person (attribution of a trait), typical of someone who drives a Mercedes (a prejudice or bias) and motivated by the belief that “time is money” (assumption). The reality may be that the woman is normally a careful, thoughtful driver who on this occasion is rushing a very sick daughter to hospital or is trying to rescue a teenage daughter who is stranded on a railway station by herself at night.

The effects of our judgmental mind

The problem with our snap judgments is that they are often wrong and provide a distorted view of reality. They can become habituated and automatic – resulting in our filtering reality so that we do not see what is really going on with people and events in our life. As recent as last week, I assumed that a young woman in my workshop had become intentionally disengaged (based on observation of some non-verbal behaviour). It turned out that she was suffering from a migraine headache.

A judgmental mind is a closed mind – not open to new perceptions or interpretations. When we are judgmental, we fail to listen to others, closing ourselves off from new learning and insights; we block the pursuit of alternative options in our decision-making processes; or blind ourselves to our contribution to a situation that we consider unsatisfactory. A very simple example of this latter effect is forgetting that “we are traffic too“.

Our harshest critic

Our own minds are our harshest critic – we berate our self for an oversight; castigate our self for doing or saying something that we judge as “stupid”; become frustrated or exasperated by our inability to overcome some inappropriate/undesirable behaviour that makes our personal interactions more difficult; or indulge in negativity, only to feel remorse or disgust with our self afterwards.

Our internal talk and incessant inner commentary on our words and actions can become our default mode network blocking out the opportunity to see things anew, develop more successful personal strategies and build supportive relationships. This state of mind can lead to depression and/or anxiety.

Mindfulness meditation to cultivate a non-judgmental mind

Dr. Mark Bertin, a developmental paediatrician, argues that meditation increases our awareness of our self and others, enables us to “face reality” and to cope with life’s challenges with a degree of equanimity. Mark is the author of Mindful Parenting for ADHD.. He provides a range of mindfulness resources for parents, children and adults generally.

An especially useful resource is the 15-minute, guided meditation that Mark provides which he calls Nonjudgmental Awareness Practice. This mindfulness meditation begins with a focus on “something you don’t like that much about yourself, or that you wish you didn’t have”. He stresses the need to identify something that is not too stressful but that causes some degree of discomfort in your life, for whatever reason.

This meditation is simple, clear and highly supportive. I would strongly recommend this meditation for anyone, but especially for those who do not like a lot of talking during a guided meditation. It is the kind of mindfulness meditation that is easy to develop into a regular habit for significant benefit to yourself. Other forms of mindfulness practice that can help to defuse the self-critic are self-compassion meditation or meditations focused on self-forgiveness.

As we grow in mindfulness meditations that explore our judgmental mind and inner critic, we can learn to separate our thoughts from what is real; develop openness to the world around us and others’ ideas, perspectives and experiences; and develop deeper relationships and connectedness with others. The effect of regular mindfulness practice is calmness and equanimity.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

What Does Neuroscience Tell Us About the Benefits of Mindfulness?

Continuous neuroscience research into the benefits of mindfulness has revealed supportive evidence that should encourage you to persist with mindfulness practices. While the neuroscience research into the power of mindfulness, and meditation specifically, is in its infancy, there are enough studies and research review articles to point to some real, measurable benefits.

Scientists still do not fully understand how the mind works but they have been able to identify the impact of meditation on the physical brain through Magnetic Resonance Imagining (MRI). Dusana Dorjee warns us, however, that science is a reductionist approach to the study of the mind and cannot effectively measure the whole range of states of awareness that can be achieved by the long-term meditator. Dusana is the author of
Neuroscience and Psychology of Meditation in Everyday Life: Searching for the Essence of Mind (2017).

How meditation changes the physical structure of the brain

A comprehensive review of neuroscience research into the impacts of mindfulness meditation undertaken by experienced meditators showed that eight regions of the brain were altered. Significantly, the regions of the brain that were positively impacted relate to:

  • capacity to be introspective and manage abstract ideas and, importantly, the ability to be aware of our own thinking
  • body awareness including touch, pain and proprioception
  • attention, self-control and regulation of emotions
  • ability to communicate effectively between the hemispheres of the brain (between right and left hemispheres).

Mindfulness meditation and happiness

Happiness can be developed as a skill and mindfulness meditation has a key role in its development. Well-being is increased, according to scientists at Wisconsin-Madison University, when the following capacities are enhanced:

  • ability to maintain positive emotions
  • rapidly recover from what is experienced as negative
  • engage in actions that manifest empathy and compassion
  • sustain attention in the present moment (and avoid mind-wandering).

Richard Davidson and Brianna S. Schuyler (2015) in their chapter, The Neuroscience of Happiness, draw on their mind research to argue that these capacities can be developed through training, especially mindfulness training and kindness/compassion meditation.

Research on the Neuroscience of Mindfulness Meditation by
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015) demonstrates that meditation can reduce stress and increase performance because it switches off the brain’s anxiety- riddled, default-mode network (focused on the past/future) and activates the task-positive network. This latter network focuses on the present moment. As the brain can utilise only one of these networks at any one time, meditation – through creating the task of focusing on the breath, body scan or some other aspect – can activate present mindedness which leads to physical and mental health, while deactivating the default-mode which would otherwise lead to stress and ill-health.

As we grow in mindfulness through meditation and other mindful practices, we can enhance our performance and the wellness-generating structure of our brains and move from the stress-creating default mode to the task-positive mode of operating in our daily lives.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Making Meaning for Well-Being

Viktor Frankl, a survivor of four years in German concentration camps, wrote a landmark book, Man’s Search for Meaning. In the book he argues that our most fundamental drive is a search for meaning rather than a search for pleasure. He demonstrated in his life in the concentration camp and through his research, that while suffering is an integral part of life, we can find meaning in it. Subsequent research has confirmed that searching for meaning and pursuing meaningful actions develops personal well-being.

Joaquín García-Alandete, writing in The European Journal of Counselling Psychology (2015), reported the results of his research that demonstrated that the relationship between meaning in life and psychological well-being was significant. Michael Steger and colleagues found in their research that the search for meaning is present in all stages of life and that realising meaning in life contributed to well-being. Conversely, the absence of meaning in the latter stages of life contributed to a reduced sense of well-being.

Dr. Paul Wong maintains that meaning contributes to well-being by enhancing positive feelings, reducing depression and building hope and resilience in the face of adverse and stressful circumstances. Michael Steger and Joo Yeon Shin argue that happiness and meaning become more imperative in our technological age characterised by an anxiety epidemic, choice overload, constant demand for adaption and an ever-increasing pace of life.

Making meaning- aligning our actions with what is meaningful for us

The search for meaning alone does not guarantee well-being. Dr. Pninit Russo-Netzer found in her research that the key to well-being was prioritizing meaning within our lives. This ultimately means doing things that align with our purpose in life and that give meaning to our life.

Achieving insight into our life’s purpose and realising alignment through our actions is a lifetime pursuit that is aided by mindfulness. Pninit suggests that as we develop self-awareness, we can reflect on our action choices and test them for alignment with our values and their impact on our well-being … and make appropriate adjustments.

Pninit argues that our simple everyday actions can be the pathway to well-being because they enable us to cultivate meaning in our lives on a daily basis. We can effectively build meaning into our lives by giving priority to aligning our choices with our values and life purpose. Just the simple, conscious act of building a collage of meaningful photos can reinforce what matters to us, build a renewed sense of purpose and increase our energy for prioritizing meaning in our lives.

Dr. Paul Wong maintains that it is not enough to believe our life is meaningful and then indulge in a lifestyle that does not contribute value to society in a way that is unique to ourselves, to our core knowledge and skills. A life that consists solely in the individual pursuit of pleasure and or power is wasteful and is devoid of meaning – a reality that is born out daily in the lives of celebrities in the fields of sport, cinema and music.

As we grow in mindfulness through a focus on our purpose and what is meaningful in our life, we can achieve a sense of well-being that assists us to live more fully and to deal with the ups and downs of life. Mindfulness meditation and reflection enable us to assess the alignment between what we value and what we do – to determine how well we are prioritizing meaning in our life. These mindful activities help us to deepen our sense of meaning – and consequent well-being – through our everyday activities.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Overcoming Agitation – A Calming Meditation

It’s so easy to become agitated in this fast-paced and demanding world. The environment we live in with its constant changes – economic, social, financial, climate, legal, electronic and political – demand incessant adaption. We can become so easily agitated by our daily experiences – our expectations not being met, having an unproductive day, managing ever-increasing costs and bureaucracy, being caught in endless traffic, managing a teenager who is pushing the boundaries in the search for self-identity and independence. Any one of these, a combination of them or other sources of agitation, can lead us to feel overwhelmed and “stressed out of our minds”.

Mindfulness meditation can help bring calm and clarity to our daily existence and reduce the level of stress we experience when things do not seem to go our way or frustrate our best intentions. There are an endless range of meditations that can help here – ranging from gratitude meditations to open awareness. The Search Inside Yourself Leadership Institute (SIYLI) provides one such meditation designed to restore calm at a time when we are really agitated.

Overcoming agitation through a calming meditation

Rich Fernandez, CEO of SIYLI, provides a meditation podcast designed to focus attention and restore equilibrium and equanimity. The meditation employs what Rich calls “focused attention” – where the focus is on your breathing.

The 9-minute, focused attention meditation employs several steps:

  1. Making yourself comfortable in your chair, being conscious of your posture (releasing any tightness reflected in slouching)
  2. Notice your body’s sensations precipitated by your interaction with your external environment – the pressure of your body against the chair and your feet touching the ground.
  3. Bring your attention to your breathing, what Rich describes as the “circle of breathing” – the in-breath, pause and out-breath.
  4. Notice if your mind wanders from the focus on your breath and bring your attention back to your breath (the meditation develops the art of focused attention by training yourself to return to your focus).
  5. Treat yourself with loving kindness if you become distracted frequently – (scientific research informs us that we are normally distracted 50% of the time).
  6. Close the meditation with three deep breaths – this time controlling your breath (whereas in the earlier steps, you are just noticing your breathing, not attempting to control the process).

The focused attention meditation can be done anywhere, at any time. If you are really agitated before you start, you can extend the meditation, repeat it (at the time or sometime later) or supplement it with another form of meditation such as a body scan. Once again it is regular practice that develops the art of focused attention – maintaining your meditation practice is critical to restoring your equilibrium and equanimity. Without the calming effects of such a meditation, you can end up aggravating your situation by doing or saying something inappropriate.

As we grow in mindfulness through focused attention meditation, we can develop the capacity to calm ourselves when we become agitated. Regular practice of this meditation will enable us to restore our equilibrium and equanimity.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Maintaining Calm After a Hectic Day

Elisha Goldstein, creator of the Course in Mindful Living, offers a brief mindfulness meditation designed to enable you to “relax and retune” after a day that has proved hectic for you.

When we have been “rushed off our feet”, we find that our mind is racing, and our body is uptight.  We can be assailed with endless thoughts that make it difficult to function effectively in our home environment – we take our work stress home.  We might also find that we are unable to sleep as a result of our many thoughts – about what we did or did not do, what we can do to rectify an adverse situation or how we can avoid such a situation in the future – our mind experiences continuous churn.   The day becomes a blur as everything goes out of focus.

We take our stress home not only through the busyness of our mind but also because our body is uptight.  We can feel tension in many parts of our body simultaneously – in our forehead, shoulders, back, chin, arms, legs and fingers.  We cannot escape the stress of our hectic day because its effects are embedded in our bodily sensations.

Maintaining calm after a hectic day

Elisha’s brief relax and retune meditation enables us to wind back our mind and body so that we do not carry forward our work stress and negatively impact our home relationships.  It is a brief mindfulness exercise designed to quickly destress us so that we can function more effectively in our home environment.

As with most meditations, relax and retune meditation begins with adopting a comfortable position and shutting out visual distractions – all designed to enable you to be grounded in the moment.  The early phase involves a few deep breaths, breathing in through your nose and while breathing out through your mouth imagining a release of tension in your mind and body.

This relaxed state is consolidated by focusing your total awareness on your breath and resting in the natural flow of your breathing, being totally aware of your in-breath and consciously letting bodily tension flow out with each out-breath.  It is important at this stage not to try to control your breath because this can lead to your body “tightening up” – you need to remain loose and let your body control your breathing.  This requires a degree of “letting go” – being vulnerable in the moment.

This relax and retune meditation can be completed in six minutes or it may take longer if you choose to extend the focus on your breath. As we have mentioned previously, it is important to let any distracting or disturbing thoughts float by – and not entertain them.  As you become more practised with this meditation, you will not remove your intruding thoughts all together but become more practised at letting them go, noticed but unattended – just like unwelcome visitors.

Even if your meditation efforts are not entirely successful at the start, it is important to acknowledge your concerted efforts to achieve self-regulation that is built on a foundation of self-awareness.  It is also essential to avoid “beating up on yourself” because of an imperfect result.  Mastery comes with the persistence and consistency involved in sustaining meditation practice.

As we grow in mindfulness through meditation practices such as the relax and retune meditation, we can become increasingly aware of the effects of stress on our mind and body and learn to develop ways to achieve self-regulation and, ultimately, self-mastery.  We can begin to practise ways to wind down after the stress of a hectic day.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Improved Decision Making through Mindfulness Meditation

There are times when we have great difficulty making a decision.  We may be confused by the many options, daunted by the task and overly concerned about the outcomes.  Sometimes, if we are anxious, even relatively small decisions can leave us paralysed.

Decision making can be painful particularly if you can see multiple options and your anxiety grows with the inability to choose between them.  Sometimes this anxiety is driven by a perfectionist streak – we may want to make sure we make the right or perfect decision.  Unfortunately, this is rarely obtainable because we are often making decisions in the context of inadequate information.  The information we do have may be clouded by our emotions or attachment to a particular option or outcome.

Indecisiveness too can be compounded for different personality types.  For example, the Myers-Briggs Personality Type Indicator suggests that people who have a Perceiving (“P”) type personality prefer to remain open and gather more information before making a decision, while the Judging (“J”) type personality likes to get things decided.  These personality traits can  lead either to an inability to make decisions or the habit of making hasty decisions to relieve the tension of decision making.

Improving decision making through mindfulness meditation

Diana Winston from MARC at UCLA provides a meditation podcast to enable improved decision making.  She suggests that we can use mindfulness to focus on our thoughts and emotions during the decision-making process.  In her view we can learn to be present to whatever decision making turns up for us.   We can use the principles of mindfulness to bring awareness to the discomfort of trying to make a decision.

Sometimes this will involve showing self-compassion towards ourselves – accepting that we cannot make the perfect decision, even with full information.  It requires acceptance of the fact that our decision making will be inadequate at times, but that this will provide the opportunity to learn and grow.   Mindfulness meditation can enable us to make the best decision possible at the time, uncontaminated by emotions that can cloud our judgement.

If we bring openness and curiosity to what we are experiencing during decision making, we can name our feelings and learn to control them.  We can better understand the patterns embedded in our decision-making processes.  For instance, we may find that once we have to make a decision, we automatically drop into negative thinking which generates anxiety about the possible outcomes.  Through mindfulness meditation we can learn to control these negative thoughts and focus on addressing the issue and the information available without our negative thinking confounding the issue.

If our thoughts keep wandering or negative thoughts intrude during the process of mindfulness meditation, focusing on sounds can help anchor us as listening is a natural process that we can do with minimal effort.  Listening to sounds can enable us to return to mindful decision making.

As we grow in mindfulness, we can learn more about the pattern of thoughts and emotions behind our decision making, bring them into the spotlight, and develop better self-management techniques so that our decision making is not delayed unduly or contaminated by negative thoughts and emotions.  We can learn to be more compassionate towards ourselves.  Mindful breathing can help us too to manage the tension of decision making.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Being Mindful About Our Thoughts

Diana Winston in her meditation podcast, Mindfulness of Thoughts, explains the role thoughts can play in our lives and provides options for using mindfulness meditation to control our thoughts.

Thoughts have a powerful influence over our lives – they can be positive or negative with consequential impacts on the way we see and experience the world.  They can express our perceptions of others and our experiences.  Our thoughts can extend to our needs such as who I wish to marry, where I would like to live, my ideal job, what I want to study/research or what I am going to do with the surplus in my life.

We also have thoughts that contribute to our pain and suffering such as negative self-evaluation, anxious thoughts, thoughts about grief or thoughts that engender negative emotions such as rage, anger, frustration or envy.

Being mindful about our thoughts

Mindfulness can really help us to manage our thoughts.  Diana suggests that a fundamental rule is, “Don’t believe everything you think”.  Jon Kabat-Zinn reminds us too, “We are not our thoughts”.  Thoughts can be seen as real but, in reality, they are just passing through our mind, unless we cultivate and encourage them.

We can be trapped by our thoughts or create some space so that we have times when we are free from them.  Freedom comes from just noticing our thoughts as they pass by rather than being enmeshed in them and acting them out, particularly where they are negative.

Diana uses the metaphor of a passing train as a way to illustrate how one thought leads to another, which leads to another…as if they are coupled or joined together.  They become like a “thought train that leads us down a particular track”.  Before you know it, a lot of time can elapse and you begin to wonder where the time has gone – you have been lost in your thoughts.

By being in the present moment through mindfulness, you can stop yourself from going down that particular track that your thoughts are leading you along. Diana suggests that an alternative position is to visualize yourself staying on the platform and watching the thoughts go by, avoiding getting on the thought train, just letting the train go past.

Meditations to control our thoughts

We can build awareness by focusing on our breathing while noticing when thoughts arise and then returning to our focus – our breath.  This practice of noticing, not cultivating our thoughts, and returning to our focus, is a powerful way to achieve equanimity and avoid being disturbed and captured by our thoughts that can lead to a negative spiral.

A second meditation practice is to actually notice a thought and pay attention to it for a brief interval – just noticing it briefly and returning to our focus.  It becomes like a temporary aside.  We could notice that we are engaged in planning, critiquing or other frequent forms of our mental activity.

A third meditation practice is open awareness – like noticing thoughts as if they are clouds in the sky passing by us as the wind blows them along in a hazy way.

Each of these meditation practices can help us to be mindful about our thoughts and to learn to control them so that they do not control us and the way we experience, and relate to, the world.  Diana, in her meditation podcast, leads us through each of these meditation practices to enable us to experience the sense of freedom and control that comes from release from the binds of our thoughts.

As we grow in mindfulness through meditation practices that address our thoughts, we can develop a sense of peace and control and free ourselves to show up for our lives – not being held back by the heavy anchor of negative thoughts.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Handling Fear with Mindfulness

In an earlier post, I described a meditation process for handling fear that Tara Brach described by the acronym, R.A.I.N. – standing for Recognise, Accept, Investigate and Nurture.  In the current discussion, I would like to introduce a mindfulness meditation for addressing fear that is discussed and facilitated by Diana Winston.

In the meditation podcast, Working with Fear, Diana describes a process involving a number of steps that help to soften our bodily response to fear.  Diana explains that fear is a natural response to a perception of threat either imagined or real.  This deeply-embed biological response to perceived threat has accounted for the survival of the human race.

Fear is endemic, often unfounded and poorly managed

Increasingly, we are exposed to situations and pressures that tend to induce fear and anxiety, even when the fears are baseless.  We live in a time when anxiety is endemic – we are surrounded by people (including famous actors, singers, writers and sports people) who suffer from all-consuming fear and anxiety.   Much of this fear and anxiety is unfounded.  Diana points out that a recent study by Cornell University found that “85% of the things that we worry about never come true.”

One of the problems with our fear response is that we typically try to resolve the fear by thinking – by trying to think our way out of fear with the net result that this creates a vicious circle.  We tend to indulge our worst scenario thinking, “What will happen if…”, and these thoughts can intensify our fear and anxiety.  Unresolved fear can ultimately lead to a condition that the Mayo Clinic describes as “generalized anxiety disorder.”

Mindfulness provides an effective alternative to trying to think our way through fear and Diana proposes a meditation process that incorporates the following steps:

  • Being grounded through our posture
  • Taking a number of deep breaths
  • Focusing on our breathing and where it is experienced in our body – a process of mindful breathing (for 5-10 minutes) to still the mind
  • Undertaking an overall body scan to  identify and release areas of felt tightness and tension (a quick scan/release process that takes in the whole body)
  • Bringing our fear or worry into focus by thinking about a particular source of fear (preferably, one that is not disabling or too intense)
  • Undertaking a body scan to identify where the fear is manifesting in a particular part of our body – e.g., our arms, legs, back, neck and/or stomach.
  • Softening the muscles in the identified area that is manifesting the fear
  • Repeating the process of checking and releasing the bodily manifestation of our anxiety ( 3 times overall)
  • Coming back to our breath for a brief time and then returning to full awareness.

As we grow in mindfulness through meditations focused on our fear response, we can progressively reduce the fear and replace a sense of anxiety with a calmness and creative approach to resolving our fears.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Focusing Inward to See Clearly

So much of our daily lives is taken up with focusing on things that are external to ourselves – social media, meetings, conversations about recent events, driving our car or trying to catch a train or bus to work.  Our thoughts are often racing as we plan, evaluate and critique.  As a consequence, we spend so little time focusing inward and getting in touch with our inner reality.

While our focus is external most of the time, it means that we are susceptible to being pushed and pulled by external forces – whether they relate to the internet, invasive advertising, loud conversations or the fast pace of life.

Focusing inward to see clearly

Diana Winston reminds us in her meditation podcast,  Focusing inward and seeing clearly, that mindfulness meditation can bring insight, clarity, creative solutions to problems and a new level of awareness of both our inner and outer reality.

The starting point is to become grounded by placing our feet firmly on the floor and closing our eyes (or looking downward).   This initial step is designed to move our attention from external things to our internal world.

We need a focus to maintain our attention to our inner world.  This focus could be our breathing or sounds.   However, the latter could distract us from our inner work because we are always interpreting sounds, comparing them or recalling memories that are stimulated by particular sounds.

A couple of deep breaths at the outset of our meditation can help us to let go and get focused on our breathing and where in our body it is most noticeable.  A progressive body scan can also help to fix our attention within.  We can feel the sensation of our feet touching the floor, the firmness of our back against our chair and the warmth/tingling in our hands as we progress our meditation.

We might also notice areas of tension in our body and progressively release this tension as we bring our attention to the relevant parts of our body.  This, in turn, can make us open to our feelings which we have been holding back – we could be anxious, frustrated, angry or feeling hurt.  By naming our feelings, we can gain control over them and sustain our attention on our inner focus.

Once we have stabilised our attention on our inner world, we can address several questions designed to deepen our personal insight and increase our clarity, for example:

As we grow in mindfulness through insight meditation, we can unearth new understandings and different perspectives on issues as well as creative solutions, we can really open up the spaciousness of our minds and achieve more of what we are capable of.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Cultivating Equanimity through Mindfulness Meditation

“Equanimity” connotes peace, balance, composure and acceptance in times that are good or bad.  The word itself can conjure up a sense of serenity. It is possible for some people to experience equanimity on a regular basis because of their personality or lived experience and education.

It is also possible to cultivate equanimity through both general meditation practice and more specific meditation that focuses on developing equanimity when confronted with life events, both those that are experienced as bad and those that seem good to us.

Diana Winston offers a meditation podcast on Practising Equanimity which is designed to help us focus on life events that may be a source of disturbance to our equanimity so that we can learn to be with them without rancour or inflated elation.

Experiencing equanimity

Diana, in the prelude to her equanimity meditation, refers to the definition of mindfulness promoted by the Mindful Awareness Research Center (MARC) at UCLA:

Mindful awareness can be defined as paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is.

She particularly focuses on the words, “a willingness to be with what is” – which, in one sense, defines equanimity.  So often we can be absorbed by what has happened in the past (with resentment, disappointment or bitterness) or obsessed about the future (with anxiety, agitation or disturbance).  In the process, we lose our sense of equilibrium and the experience of equanimity.

What we experience as good can also disturb our equanimity because it may be so good that we never want it to end – we want to hang onto the experience and become overly attached to it to the point that we are resentful when it ends.

So being present in the moment and accepting fully “what is” can be very  difficult.   Meditation can enable us to develop a sustained sense of calmness but we can still be put off balance by adverse events or experiences.  Our perception of the global situation may also upset our equanimity.

If we can learn through equanimity meditation to just be with whatever is present in our lives, we can reduce our emotional response, develop creative solutions and take informed action to create change rather than” working from reactivity”.

As we grow in mindfulness through meditation practice and specific equanimity meditation (focused on a disturbing or mood-altering event), we can increase our “response ability” and experience clarity and calmness.  Diana’s meditation podcast provides the opportunity to begin this journey to cultivate equanimity.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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