Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Already have an account?
00:00
00:00
Equanimity: Right Now, It’s Like This
In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and take care.
Meditation
4.7Equanimity: Right Now, It’s Like This
In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and take care.
Meditation
4.7Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Similar to this
More from this teacher
Get Unlimited Access
Start your mindfulness journey today.
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
- Over 1,800 meditations, sleep, calm music, naturescapes and more
- Daily mindfulness video meditations 365 days a year
- 100s of courses and tools to help manage anxiety, sleep and stress
Email Missing
We couldn’t detect your email with the SSO provider you have selected.Mindfulness Guarantee
We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
Bring balance into your everyday life.
We believe in a world where everybody has access to the life-changing skills of mindfulness.
- 2,000+ Guided Meditations
- Daily Coaching
- Sleep Content
- Mindful Exercises
- Mindful Radio
- 10+ Courses from world-class teachers
Private Browsing
Added to your cart!
Special Offer
Mindfulness
🎉 This purchase will qualify you for an exclusive discount!
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
- 2,000+ guided meditations from world-leading teachers
- Daily video coaching from mindfulness experts
- Sleep meditations, music and soundscapes
- Mindful exercises like breathworks, gratitude and journaling
- Mindfulness podcasts, talks and expert Q&As
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Mindfulness
Annual membership
$0
Hear from our members
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
Start a free trial to play this session
7-Days free trial, cancel anytime.
Finish personalizing your account
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.
- 2000+ Guided Meditations
- Courses from world-class teachers
- Resources for Stress + Anxiety
- Breathing exercises, gratitude practices, relaxation techniques
- Sleep meditations, playlists, stories
- Mindful talks, podcasts, music, nature sounds