Guided Meditation: Developing Inner Stillness and Calmness Approx. Time: 13 minutes

The complete episode explaining all the relevant shlokas [2.14 to 2.18] can be found here: https://pragmaticgita.com/art-of-equanimity/

Part 1: The Invitation to Stillness & So Hum Breath Begin by finding a relaxed, upright posture—on a chair or the floor, avoiding soft surfaces. Rest your hands on your lap and gently close your eyes.Take a moment to settle into presence—this body, this breath, this moment. Let the world outside pause.Bring awareness to your breath.As you inhale, silently say “So…”—feel the air move from nostrils to belly.As you exhale, say “Hum…”—feel the breath release from belly to nostrils.Let go of tension with each breath.So… Hum… So… Hum…

Part 2: The Nature of Experience Let your breath flow naturally.Now reflect on a secret from Shri Krishna in the Gita:"mātrā-sparśās tu kaunteya śītoṣṇa-sukha-duḥkha-dāḥ āgamāpāyino 'nityās tāṁs titikṣasva bhārata" All experiences—pleasure and pain—arise from contact between senses and objects. They come and go. They are impermanent.Recall the warmth of the sun… now let it go.Recall the chill of a breeze… now let it go.Recall harsh words… let go of discomfort.Recall praise… let go of pleasure.Each sensation arises and fades.We suffer when we cling to joy or resist pain.Now, imagine yourself as a strong tree.Your deep roots symbolize your true Self.On a sunny day, warmth spreads—success, praise. Feel it, but don’t cling.Then the sky darkens—blame, failure. Feel it, but don’t resist.As the tree, you endure both sun and storm.This is titiksha—graceful endurance, wise acceptance.

Part 3: Resting in the Eternal Self Now shift perspective. You are not just the tree.You are also the earth that holds it.You are the sky that holds both sun and storm.Return to So Hum breathing.So… Hum… So… Hum…Affirm: “I am That.”That which is aware. That which is unchanging.This awareness is Sat—eternal, real, untouched by change.

Part 4: Returning with Equanimity Let your breath return to its natural rhythm.Feel the calmness within you—independent of circumstances.This is the art of equanimity.To remain steady in joy and sorrow is the path to liberation.Carry this inner peace with you.Remember the wisdom of the tree and the vastness of the sky.When ready, gently open your eyes.

krsnadaasa (Servant of Krishna)