Upekkha Meditation

Equanimity is a perfect, unshakable balance of mind, rooted in insight. "The state of being calm and balanced, especially in the midst of difficulty".

"The real meaning of Upekkha is equanimity, not indifference in the sense of unconcern for others. As a spiritual virtue, upekkha means equanimity in the face of fluctuations of worldly fortune. It is evenness of mind, unshakable freedom of mind, a state of inner equipoise that cannot be upset by gain and loss, honor and dishonor, praise and blame, pleasure and pain. Upekkha is freedom from all points of self-reference; it is indifference only to the demands of the ego-self with its craving for pleasure and position, not to the well-being of one's fellow human beings. True equanimity is the pinnacle of the Four Divine Abodes."

NONATTACHMENT * NONDISCRIMINATION * EVEN MINDEDNESS * LETTING GO.

The full essence of Upekkha is to go beyond attachment and detachment, beyond likes and dislikes, to relate to things as they are.

"The Great Way is not difficult, For Those who have no preferences."

"The Great Way is not difficult, just give up thinking right and wrong."

UPEKKHA: The state of being calm and balanced in the face of those things that should be let be. It is the guardianship of our own karma and the acknowledgement that we are responsible for what we think, say and do. Equanimity is a spacious balance enabling us to work with, rather than against, change. Indifference is the near enemy of equanimity. It is a cold distance from a heartfelt sense of life. Indifference blocks the potential to engage the love and freedom life has to offer.

Upekkha Meditation Mantra:

I am the owner of my own karma.

Happiness & unhappiness arise with my own actions,

and not outside sources.

First repeat this several times for YOURSELF.

Now focus it and send it to someone dear to you (You are...)

Send this to someone neutral. A neighbor, acquaintance, coworker, etc. (You are...)

Focus on someone negative or difficult. Someone that maybe you just don't like. Now send it to them (You are...)

Finally, send it to All Beings Everywhere (All beings everywhere are...)

UPEKKHA IS NOT BEING UNDULY SWAYED BY EMOTIONS, AND SEEING THE SUFFERING AND JOYS OF LIVING BEINGS WITH AN AWARENESS THAT SUFFERING AND JOY ARISE AS A NATURAL PROCESS.

Karuna Meditation

This is the Karuna Meditation...Karuna being the 3rd of the 4 Divine Abodes of Buddhism (and the Four Immeasurables from Patanjali's sutras). Karuna means compassion. The difference between Karuna and Metta is that Karuna is the desire to remove harm and suffering from others; while Metta is the desire to bring about the well-being and happiness of others.

In Indo-Tibetan Buddhism, one of the foremost authoritative texts on the Bodhisattva path is the Bodhicaryavatara by Shantideva. In the eighth section entitled Meditative Concentration, Shantideva describes meditation on Karunā as thus:

Strive at first to meditate upon the sameness of yourself and others. In joy and sorrow all are equal; Thus be guardian of all, as of yourself. The hand and other limbs are many and distinct, But all are one--the body to kept and guarded. Likewise, different beings, in their joys and sorrows, are, like me, all one in wanting happiness. This pain of mine does not afflict or cause discomfort to another's body, and yet this pain is hard for me to bear because I cling and take it for my own. And other beings' pain I do not feel, and yet, because I take them for myself, their suffering is mine and therefore hard to bear. And therefore I'll dispel the pain of others, for it is simply pain, just like my own. And others I will aid and benefit, for they are living beings, like my body. Since I and other beings both, in wanting happiness, are equal and alike, what difference is there to distinguish us, that I should strive to have my bliss alone?"

KARUNA MEDITATION (Compassion):

Begin by focusing on the heart center - the middle of the chest, just beneath the sternum. Feel the breath moving there, rising and falling. Soften the heart, let yourself be open and receptive, letting down any defenses. Very slowly move through these phrases in your mind, contemplating their meaning and letting their meaning penetrate beyond the idea to the actual feeling itself.

• May I be kind.
• May I be aware of my own suffering.
• May I be open to my own suffering.
• May I respond to my suffering with love and compassion.

1. First repeat this several times for YOURSELF.
2. Now focus it and send it to someone dear to you (May you be...)

• May I be kind to you.
• May I be aware of your suffering.
• May I be open to your suffering.
• May I respond to your suffering with love and compassion.

• May you be kind.
• May you be aware of your own suffering.
• May you be open to your own suffering.
• May you respond to your suffering with love and compassion.

1. Send this to someone neutral. A neighbor, acquaintance, coworker, etc. (May you be...)
2. Focus on someone negative or difficult. Someone that maybe you just don't like. Now send it to them (May you be...)
3. Finally, send it to All Beings Everywhere (May all beings everywhere be...)

Radiate Karuna outward to all beings nearby, and gradually out to the whole planet, and finally the entire universe. At the end, come back to an awareness of breath and the heart center again, returning to the reality of your own body and this present moment.

Metta Meditation

I'm realizing just now that I never posted the other 2 (of the 4) Divine Abodes that we have practiced in Yin: Metta and Karuna. So, here you go!

A meditation taught by the BUddha himself, and is designed to bring unconditional love to your Self, your loved ones and even learn to send unconditional love to beings throughout the universe. IT will help bring peace to situations taking place in your life - and allow you to look at the world in a more positive light. Bring your attention to your breath - exhaling negative thoughts and emotions, breathing in pure light, kindness, generosity and love - breathe out anger, breathe out any thoughts or feelings of fear or failure. Relax your body. Feel your energy settle into your heart and into the present.

METTA MEDITATION (Loving-Kindness):

Begin by focusing on the heart center - the middle of the chest, just beneath the sternum. Feel the breath moving there, rising and falling. Soften the heart, let yourself be open and receptive, letting down any defenses. Very slowly move through these phrases in your mind, contemplating their meaning and letting their meaning penetrate beyond the idea to the actual feeling itself.

• May I live in safety.
• May I be happy.
• May I be healthy
• May I live with ease.

1. First repeat this several times for YOURSELF.
2. Now focus it and send it to someone dear to you (May you...)
3. Send this to someone neutral. A neighbor, acquaintance, coworker, etc. (May you...)
4. Focus on someone negative or difficult. Someone that maybe you just don't like. Now send it to them (May you...)
5. Finally, send it to All Beings Everywhere (May all beings everywhere...)

Radiate Metta outward to all beings nearby, and gradually out to the whole planet, and finally the entire universe. At the end, come back to an awareness of breath and the heart center again, returning to the reality of your own body and this present moment.

Mudita Meditation

In yesterdays Yin class did a Mudita Meditation. Mudita is the 3rd of the Four Divine Abodes in Buddhism. There is Metta (loving-kidness), Karuna (compassion), Mudita (sympathetic joy) and Upekkha (equanimity). We are working our way through each meditation...and not just using them in class, but incorporating them into our lives so that we can become the best person that we are capable of being.

If you'd like to add this to your life, it is easy to incorporate (even into a busy lifestyle). You can repeat it when you first wake in the morning, or as you are winding down your day.

MUDITA MEDITATION:

Begin by focusing on the heart center - the middle of the chest, just beneath the sternum. Feel the breath moving there, rising and falling. Soften the heart, let yourself be open and receptive, letting down any defenses. Very slowly move through these phrases in your mind, contemplating their meaning and letting their meaning penetrate beyond the idea to the actual feeling itself.

• May I be appreciative and grateful.
• May I be aware of beauty and joy.
• May I be open to beauty and joy.
• May I respond to beauty and joy with appreciation and gratitude.

1. First repeat this several times for YOURSELF.
2. Now focus it and send it to someone dear to you (May you be...)
3. Send this to someone neutral. A neighbor, acquaintance, coworker, etc. (May you be...)
4. Focus on someone negative or difficult. Someone that maybe you just don't like. Now send it to them (May you be...)
5. Finally, send it to All Beings Everywhere (May all beings everywhere be...)

Radiate Mudita outward to all beings nearby, and gradually out to the whole planet, and finally the entire universe. At the end, come back to an awareness of breath and the heart center again, returning to the reality of your own body and this present moment.

Namaste my friends, and Happy Holidays!