The purpose of this meditation is to generate a lovely feeling of equanimity towards all living beings, and then to contemplate what this means in light of great compassion.

I began the meditation by doing a breathing meditation and trying to get a feeling for my Guru’s mind – thinking about how it must feel to have a constant active realisation of renunciation, love, compassion, bodhichitta and the correct view of emptiness. When I had a good feeling, I focused on it for a while.

Following this, I moved on to thinking about equanimity. I thought about how, in the past, I have been attached to people only to find that they have become my enemies. In the past I have been enemies with people only to find that later they become my friends. I thought about the mental gymnastics I have to do when people switch from friends to enemies. I have to flip my attitude from attachment to hatred, and back again. But obviously neither of these reflect the truth of the situation. Neither is sustainable. Neither is satisfactory.

I decided that I need to cultivate an attitude that is sustainable – one that I can remain within comfortably for the rest of my life. I decided that from now on I will not view people with attachment or hatred, but instead with a gentle, relaxed, warm and friendly feeling.

I settled on this gentle, relaxed, warm and friendly feeling towards all living beings as my object of meditation, and I focused on it for a long while…

After this, I decided to see what this meant in light of the realisation of great compassion.

I thought about how equanimity was the basis for great compassion. Rather than great compassion being a ‘stand alone’ mind, it is comprised of parts, one of which being equanimity. Without equanimity there can be no great compassion. Understanding this relationship, I refocused on the feeling of gentle, relaxed warmth and friendliness towards all living beings, and remained there for the rest of the session.


May all living beings cultivate the sustainable attitude of equanimity, and through the confidence of this mind, may they quickly attain enlightenment for the benefit of all.

Practice in the Meditation Break

I will try to keep this attitude of gentle, relaxed warmth and friendliness towards everyone I meet today, and impute all living beings upon them, so that my equanimity is towards all living beings.