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5 Guided Practices to Find Calm and Equanimity

By Isabell Gaylord

How would you feel if you had mental calmness, presence of mind and composure especially during hard times? Equanimity is the calm, steady, and balanced state of mind that cannot be shaken by adversity, stress, or anything.

This blissful and serene state is the foundation of loving-kindness and compassion. It enables you to interact with the world without having to react to emotions. And this is freeing in a great way. It prevents you from being sucked into your environment and mind. Most people seek pleasurable feelings and avoid uncomfortable ones because they get sucked into their mind and environment.


You can find a peaceful space between your mind and the uncomfortable experiences that you are currently facing. You don’t have to be numb or ignorant to be okay with things. Acknowledgment and acceptance are critical in this process. So, how do you find calm and equanimity and maintain it? Here are five guided practices.

Hand over heart practice

The hand over heart is a powerful practice that will help you connect with your emotions and feel positive all day long.

Place your hand against your chest and feel its warmth

Breathe deeply and gently while focusing on you’re the hand on your chest

Breath in while welcoming a sense of safety, ease, and goodness

Think of a time when you felt loved, safe and cherished by a pet, friend or partner

Let the warm positive feeling spread from your chest to other parts of the body

Affectionate Breath

The affectionate breath is a practice that relieves tension and helps you relax especially when you are anxious or stressed out.

Sit comfortably and close your eyes

Breathe deeply and gently and notice any discomfort or tension in your body and release it

Notice how your breath flows in and out, bring a loving awareness

Notice how every breath nourishes every part of your body

Visualization practice to connect with a friend

According to essay reviews, visualization is a very powerful practice that helps you realize your dreams without having to work so hard. By visualizing, anything you want comes to you. You may not get what you want right away, but you’ll initiate the process that will eventually lead to the creation of what you want.

Sit comfortably and close your eyes

Breathe deeply and gently and focus on the rhythm of your breath. This will act as your anchor.

You can include the heart over hand practice here to make your experience warm and positive

Imagine that you are in a safe place – a place that makes you feel protected and relaxed

Imagine a friend or partner visiting the safe place

Bring the concern or worry that you have to mind and share that thought with a compassionate friend

Notice how you feel when sharing your concerns. Imagine that your friend is listening attentively to you

Notice how your perspective has shifted and how you are relating to the concern or worry right now. After you’re done sharing, imagine your friend or partner leaving peacefully.


The best way to quiet your mind and find calm and equanimity is by simply observing the feelings and sensations that you are currently experiencing. Be aware of the pleasant and unpleasant feelings. Don’t get sucked into them or waste your energy thinking about them. Observe them and let them go. You can also write your thoughts down.

Don’t try to grasp pleasant thoughts and push away the unpleasant ones. Instead, be impartial. Do not allow yourself to get affected by any sensations. Remember, no feeling lasts forever. The best thing about this practice is you can do it any time during the day. You don’t have to sit or close your eyes for some time. And it’s extremely effective.

Set your intention

When you wake up, it’s important to set an intention for the day. If your goal is to find calm and equanimity, remind yourself about it throughout the day. You can post calming pictures or sticky notes in your office or around your house.

You can even set reminders on your phone to avoid getting sucked into your experiences. When you remind yourself, think of the benefits of cultivating calmness and equanimity – clear head, no stress, contentment, patience, and happiness.

Bonus Tips:

Be patient with yourself

To find calm and equanimity, you need to slow down your thinking especially in chaotic environments. You need to slow yourself down when you have the urge to hurry or if you are in a busy environment such as bus station, airport, or city. Take your time and observe how the people around you are rushing around and being occupied in their small worlds.

When you start doing these exercises, you might not feel the changes immediately. However, this doesn’t mean that you are not making progress. Remember, everything worthwhile takes time. Take baby steps and be patient with yourself.

Take small breaks

If you find yourself getting sucked up in your own mental world, recognize the need to take a break. You can take a short walk, journal, or take deep breaths. Shift your focus and interrupt the process of getting stressed or worked up. Focus on the present moment and the activities that are happening around you. Remember you cannot change the past. But you can alter the future by doing your best in the present moment.

View adverse and uncomfortable situations as opportunities

Recognize and appreciate the obstacles and challenges in your life because they are opportunities to strengthen you. When you become grateful for everything that happens to you, you’ll easily turn adverse situations into bliss. To change your life, all you need is a change in perspective.


Finding calmness and equanimity is not a process that happens overnight. It’s important to be patient with yourself and do all you can every day. Take short breaks and most importantly, reflect on the things that are happening around you. In the end, you’ll be amazed at the progress you’ll make.

About the Author

author Isabell Gaylord is a professional content writer and journalist. She also offers professional writing services on various writing services online. She has spent many years offering custom essay helpand will occasionally offer online assignment help upon request. She’s interested in spirituality and psychology.


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