Equanimity Definition: How to Cultivate Equanimity

Equanimity is the ability to stay emotionally and mentally calm, even in the face of tremendous pressure or turmoil. The definition of equanimity goes beyond mental detachment during a difficult situation. Equanimity means developing an evenness of mind and imperturbability while remaining fully engaged with your circumstances and aware of the present moment.

The word “equanimity” originated with the Latin aequanimitās, broken down into “aequus” meaning “even” and animus meaning “mind” or “spirit.” In Buddhist teachings, equanimity translates to the Pali word “upekkha,” meaning “to look over” or “observe with patience.” Upekkha means allowing yourself to observe what’s happening without being caught up in the emotions stirred by what you see. With practice, this observational distance reduces reactivity to your circumstances, bringing a state of mind of immeasurable well-being and peace.

The concept of equanimity exists in many religions, philosophies, and spiritual practices. Some of the most notable examples include:

1. 1. Buddhism: The Buddha defined equanimity as one of the four sublime attitudes, along with compassion (karunā), loving-kindness (maitrī), and joy (mudita). Buddhists accept that constant change and suffering are an unavoidable part of life. The steadiness of mind gained through equanimity relieves you of reactivity and ill will in the face of that suffering.
2. 2. Islam: According to Islam, everything that occurs in the material world is God’s will. Because of this truth, letting go of worry and embracing equanimity should be easy since you can always trust you’re in God’s hands. “Islam” comes from the Arabic word “aslama,” which means the peace that comes from acceptance.
3. 3. Judaism: Rabbis and Jewish thinkers promote equanimity as a part of their religious teachings. Also known as Menuhat ha-Nefesh or Yishuv ha-Da’at, Judaic leaders consider equanimity a cornerstone of spiritual growth.
4. 4. Meditation: Mindfulness practice through meditation keeps your attention on the present moment, creating a direct route to equanimity over time. While meditating, you observe your thoughts from a distance, and when your mind wanders, you return to a single point of focus, such as your breath, body, or a mantra. Vipassana meditation, in particular focuses on the impermanence of all things to let go of outcomes. Check out Jon Kabat-Zinn’s meditation guide to get started.
5. 5. Stoicism: The philosophy of Stoicism claims equanimity as its central focus. The Stoics believed you should aim to respond instead of blindly react to the uncontrollable events of your life.
6. 6. Yoga: Many yogic traditions promote equanimity through daily meditation and yoga practice. The Upeksha Yoga school (“upekshā” means “equanimity” in Sanskrit) considers equanimity to be the primary tenet of yoga.

Cultivating equanimity can help you face the constant stressors of daily life. Follow these steps to bring more equanimity into your life:

1. 1. Develop an attitude of nonattachment. When difficulties arise in your life, nonattachment keeps you from reacting to unpleasant human behaviors or undesirable events. Avoid confusing nonattachment with coldness or indifference. Nonattachment means you’re not emotionally attached to any particular outcome.
2. 2. Practice mindfulness. When you practice mindfulness, your attention is always on the present moment, including how your body feels, your emotional state, and your thoughts. Avoid judgment of yourself. Observe and acknowledge what’s happening without attraction or repulsion. Learn more about mindfulness.
3. 3. Practice self-compassion. Self-compassion means accepting you’re a human being who will make mistakes and sometimes fail. Instead of punishing yourself for these realities, treat yourself with kindness and understanding. Examine your slipups with a curious and loving mind and embrace the equanimity that results from nonjudgment.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.