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[00:00:03]

From ABC, this is the 10 percent happier podcast. I'm Dan Harris. Hey, guys, it's Friday, so we're dropping a bonus, this is a guided meditation from Joseph Goldstein, the great Joseph Goldstein, meditation teacher and co-founder of the Insight Meditation Society, author of a great book called Mindfulness. And the subject of this guided meditation is equanimity and incredibly valuable and trainable skill, particularly right now. So here we go with Joseph. Hello, this is Joseph.

[00:00:44]

In today's meditation, we're going to be exploring the quality of equanimity. This is a quality of balance and impartiality in the mind of an equanimity, there is an openness to all experience. That allows for wise discernment and appropriate responsiveness to various life situations. In beginning, the meditation. Settled into the awareness of your body posture set in, you're sitting. We might also become aware of different bodily sensations, sometimes pleasant, sometimes unpleasant. Open to the feeling of these sensations.

[00:01:33]

You might note pressure or tension or vibration. Heaviness or lightness, heat or cold? Simply be aware of whatever sensation arises in the body that calls your attention. That becomes predominant in your experience. If different emotions and mindsets become predominant. Become mindful of them. Boredom, interest. Happiness or sadness? Fear or love? Simply including all of these different emotions or mindsets in the field of mindfulness, in the field of awareness. As a way of strengthening the quality of equanimity, it's helpful to periodically check the attitude of the mind.

[00:03:22]

We can do this by simply asking the question of ourselves. In this experience of the breath. Or sensations or an emotion. What is the attitude of my mind in this moment? Is there one wanting? Is there a version? Is there an expectation? Another way of strengthening and developing equanimity in our meditation is to notice whether there's reactivity or non reactivity in the mind. As we're feeling the breath or different sensations in the body, our thoughts and emotions.

[00:04:36]

Pay attention to whether there is a reactive wanting or aversion to what's happening. And notice when the mind is in an open economists' space of non reactivity. Simply aware of whatever is arising with a pleasant or unpleasant or neutral. And seeing how all experience is part of a past and show. When you're ready, you can open your eyes. And then slowly reengaging with the world around you. I look forward to being with you next time. Big thanks to Joseph, I really hope you enjoyed that meditation, if you're thinking, you know, I really could have kept that going for another five or ten minutes.

[00:05:51]

I encourage you to check out the 10 percent happier app where you will find this same meditation in different lengths to suit your practice. The price you pay for your subscription supports our wonderful teachers and allows them to dedicate their time to teaching these skills of mindfulness, which can be life changing as an added incentive. We've got a special discount for anybody who's new to the app to claim your discount visit 10 percent extra. That's 10 percent one word all spelled out dotcoms extra.

[00:06:23]

If you're an existing subscriber, we thank you for your support.