The purpose of the practice is to develop in us the ability to deal with all the vicissitudes of life in a balanced way. We learn to do so in meditation by observing with equanimity whatever happens within ourselves. With this equanimity, we can break the habit of blind reaction, and instead can choose the most beneficial course of action in any situation.- SN Goenka
In today’s episode of the Sit, Walk, Work podcast, I guide you through a meditation centered around equanimity—the ability to meet life’s ever-changing moments with balance and clarity. We begin by grounding in the breath, using it as an anchor to tune into the body and quiet the mind. From there, I guide you through a slow, intentional body scan, inviting your attention into subtle sensations and overlooked areas, like the right hand. This practice becomes a gateway into understanding the interconnectedness of breath, body, and thought.
We explore how meditation can help us respond instead of react—whether it’s during a challenging workout or a difficult conversation. Through stillness and awareness, we begin to touch the deep truth that change is constant, and that peace isn’t about perfection, but about presence.
⏱️ Time-Stamped Breakdown
00:00–01:00 — Introduction and Goenka quote on meditation
01:00–03:00 — Overview of today’s practice: equanimity, breath, and sensation
03:00–05:00 — Setting up your posture and conditions for stillness
05:00–08:00 — The meaning of equanimity and applying it to daily challenges
08:00–11:00 — Anchoring on the breath as a primary gate of perception
11:00–14:00 — Dealing with distractions and hindrances in practice
14:00–18:00 — Welcoming change and returning to the breath
18:00–23:00 — Expanding awareness to body sensations and their interplay with breath and mind
23:00–27:00 — Deep body scan: focusing on the right hand
27:00–30:00 — Integrating body, breath, and mind for clarity and balance
30:00–34:00 — Gratitude, compassion, and closing reflections
34:00–End — Outro and invitation to community
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