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Cultivating Compassion and Equanimity: Finding Peace in Difficult Times

Two people hold hands in a compassionate way while sitting on a beach


In a world filled with challenges and uncertainties, where chaos often reigns, cultivating compassion and equanimity are paramount to finding the inner peace and resilience you seek. Here, we’ll explore these qualities, mindfulness practices to cultivate them, and the lasting impact doing so can have on creating a more peaceful world.

Welcome, growth-minded healers, helpers, and professionals, to a journey of self-discovery, personal growth, and enhanced wellness. Let’s begin.

Compassion: A Source of Light for All

Our journey commences by turning inward, embracing the profound wisdom once shared by the Buddha, who encouraged us to cultivate "a heart of unlimited love and compassion towards all living beings." This compassion, unconditional and boundless, extends not only to those we cherish but also to those we find challenging and even to those we don't like. In doing so, we may discover that what we see in others often mirrors aspects of ourselves—the good and the bad.

Recent events serve as powerful teachers, offering us insight into our own responses and guiding us in how we want to show up in the world. In a time marked by polarization, compassion becomes the beacon of hope, breaking through the barriers that divide us. However, we must address a fundamental question: How can we maintain compassion and, simultaneously, establish healthy boundaries? For that, we must start by extending compassion to ourselves. Only then can we extend the same to others, even in the face of disagreement and adversity. 

The Challenge of Polarization: Disrupting Compassion and Understanding

Our path, although enlightened by the promise of compassion, is fraught with obstacles, one of the most significant being the phenomenon of polarization. In today's world, polarization has become a formidable adversary, threatening our capacity for compassion, understanding, and equanimity.

Polarization, in its essence, is the process by which differences in opinions, beliefs, and values become more extreme and entrenched. The result is often a stark "us versus them" mentality, making it exceedingly difficult to empathize with those who hold differing perspectives. In such a climate, compassion is disrupted, as the "other" is perceived as an enemy or adversary. The very empathy that connects us narrows, and our willingness to extend kindness diminishes. Our understanding of the rationale behind opposing viewpoints becomes obstructed, leading to judgment, resentment, and further division.

Equanimity: The Composure We Must Preserve

Equanimity, the mental calmness, composure, and even temper that serves as a cornerstone of our journey towards inner peace, faces threats in polarized environments. The heightened emotions and tensions stemming from strongly held beliefs can jeopardize our ability to maintain a calm and centered disposition.

In fact, it is in these environments where we see the perpetuated roles of "dominators" and "dominated" emerge. The dominated become dehumanized through a continued cycle of control, distance, and often violence, which erodes our capacity for empathy, connection, and understanding. We must acknowledge and confront the existence of these cycles in order to establish healthier, more compassionate ways of relating to others. We must see the humanity in all in order to extend compassion while also maintaining the composure we need to see things clearly.

So, how do we cultivate compassion and equanimity within ourselves? Mindfulness practices like meditation and psychoanalytic listening can be powerful tools. 

A woman meditating while sitting by a beautiful lake.

Meditation: Nurturing Resilience and Equanimity

To overcome the turmoil of polarized environments and bolster our quest for compassion and equanimity, meditation emerges as a powerful tool. Meditation offers a sacred space for us to master emotional regulation and gain greater control over our reactions.

The benefits of meditation are multifaceted, beginning with the mastery of emotional regulation, enabling us to recognize and manage our emotions effectively. By understanding our feelings, we can respond to challenging situations with a sense of calm and clarity, enhancing our resilience. This newfound resilience empowers us to navigate adversity with grace, maintaining a steady focus on personal growth and well-being.

Meditation is also a gateway to improved equanimity, the key to staying balanced and composed when life's challenges appear insurmountable. Furthermore, this practice deepens our perspective-taking abilities, nurturing a deeper understanding of ourselves and others, thereby promoting compassion and open-mindedness.

Deepening Connection through Psychoanalytic Listening

Our path is illuminated not only by meditation but also by psychoanalytic listening, a profound form of deep, empathetic engagement with others. This listening practice transcends surface-level conversations, inviting individuals to explore their inner landscapes.

This form of listening provides several essential benefits, beginning with a broader perspective on our thoughts, feelings, and experiences. It encourages self-reflection and self-awareness, bestowing us with insights into our motivations and behaviors. Through psychoanalytic listening, we forge profound connections, as it fosters a safe space for authentic self-expression, strengthening the bonds of trust and empathy.

Moreover, this practice has the power to unveil hidden truths, patterns, and beliefs that may have been buried in our subconscious. By exposing these concealed aspects, individuals gain the opportunity to work through challenges and drive personal growth. Through psychoanalytic listening, we uncover solutions to obstacles we may not have recognized otherwise.

A Journey Towards Common Ground: Overcoming Polarization

In our quest to cultivate compassion, understanding, and equanimity, we must first confront the impact of polarization on our emotions and relationships. To overcome this formidable obstacle, we advocate for several strategies:

  • Practice Active Listening: Engage in active listening to genuinely understand the perspectives of others, even when disagreements prevail. Through empathetic listening, we bridge gaps and build connections.

  • Foster Open Dialogue: Encourage open and respectful discussions that allow for the exchange of ideas. Create safe spaces where differing opinions can be expressed without judgment.

  • Cultivate Empathy: Strive to understand the motivations and concerns underlying opposing viewpoints. Put yourself in the shoes of those with differing beliefs.

  • Seek Common Ground: Focus on shared values and goals, even amidst stark differences in viewpoints. Finding common ground is often the first step in building bridges.

  • Limit Exposure to Polarizing Content: Be mindful of the media and information sources you consume. Minimize exposure to content that fuels polarization and seek out balanced perspectives.

Mindfulness Practices for Building Compassion and Equanimity

Incorporate mindfulness practices into your daily life to build compassion and equanimity. Doing so can help you find peace in the midst of difficult times. Consider the following practices:

  • Lovingkindness meditation, you can access ours here.

  • Emotional shifting meditation

  • Emotional detox

  • I am meditation

  • So hum meditation with four soul questions and intentions

Take Action: The Path to finding Peace in Difficult Times

If you're looking to cultivate compassion, equanimity, and deepen your connection to yourself and others, consider incorporating both meditation and psychoanalytic listening into your daily life. These practices will help you gain perspective, uncover hidden truths, and foster more profound connections.

Conclusion: Shaping a Compassionate World

Cultivating compassion and equanimity is not merely a personal endeavor—it is a commitment to creating a more compassionate and peaceful world. As you embark on this journey, remember that in finding peace within ourselves, we illuminate the world with love and kindness. May your pursuit of inner peace inspire positive change for all, leading us to a future where compassion reigns supreme.

In these times, research like that conducted by Britta K. Hölzel and the insights of scholars like Jessica Benjamin and Jeffrey B. Rubin act as guiding stars on our path, substantiating the transformative power of practices that build compassion, understanding, and equanimity. As we journey toward these higher states of consciousness, the research reinforces our pursuit of a more compassionate world.


Jamie Cromer Grue, Windows to Wisdom ® Founder, LCSW, Board Certified Psychoanalyst, Certified Chopra Lifestyle Instructor

Jamie Cromer Grue
Windows to Wisdom® Founder
LCSW, Board Certified Psychoanalyst,
Certified Chopra Lifestyle Instructor


About Windows to Wisdom®

Windows to Wisdom offers transformative learning programs and resources for psychologically-minded, motivated women looking for expert, holistic guidance to uncover their true purpose and potential in life. Led by Board Certified Psychoanalyst and Certified Chopra Lifestyle Instructor, Jamie Cromer Grue LCSW, our goal is to help individuals like you learn unique and personalized ways of caring for yourself in order to grow and move forward in all areas of life.


Research Citations 

  • Britta K. Hölzel et al. (2011). "Mindfulness practice leads to increases in regional brain gray matter density." This study highlights the positive impact of mindfulness practices on our brains, emphasizing how these practices can lead to an increase in gray matter density in specific regions of the brain. Source

  • Mann and Walker (2023). "Equanimity, Psychological Well-being, and Social Isolation During COVID-19." This research explores the link between equanimity and psychological well-being, specifically during the challenging times of the COVID-19 pandemic. The study sheds light on the importance of maintaining equanimity in the face of adversity. Source

  • Jeffrey B. Rubin (2016). "Meditation and Psychoanalysis." Rubin's work delves into the intersections of meditation and psychoanalysis, demonstrating how these practices can complement each other in the pursuit of personal growth and well-being. Source

  • Jessica Benjamin (1988). "The Bonds of Love: Psychoanalysis, Feminism, and the Problem of Domination." Benjamin's influential book explores the complex dynamics of domination and the role of feminism within psychoanalysis. Her work underscores the importance of breaking free from destructive cycles of power and control.

  • Jessica Benjamin (2004). "Beyond Doer and Done To: An Intersubjective View of Thirdness." In this work, Benjamin continues her exploration of domination, offering an intersubjective view of how these dynamics affect relationships and our understanding of the "other."

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