A Guided “Soft Back, Strong Front” Meditation in the Plum Village Style
This is a “Strong Back, Soft Front” meditation (in the Plum Village style) inspired by one offered on the 10% Happier App by the Zen Buddhist priest and teacher, Roshi Joan Halifax, PhD.
A version of this meditation was also offered at Joyful Mountain Sangha on Sept. 2, 2023.
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Take a few moments to get settled into the meditation posture that would best support you in the present moment, whether seated, lying down, or standing. You might like to close your eyes gently or lower your unfocused gaze to the floor.
Take a moment to notice the sensation of your body grounded in your posture and really notice the support of the ground or your chair and relax into it.
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Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
In; out.
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Breathing in, I relax my body.
Breathing out, I calm my mind.
Relaxing body; calming mind.
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Now, gently shift your attention to your spine without judgment.
Breathing in, I know my back is a symbol of my natural capacity to uphold myself in difficulties, to be balanced, and to hold all beings and things in equal regard.
Breathing out, I recognize that it this is my equanimity—my ability to be present for whatever is happening in any given moment.
Upholding myself; practicing equanimity.
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Breathing in, I send energy to my back.
Breathing out, I release any tension in my back.
Sending energy; releasing tension.
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Breathing in, I appreciate my body—knowing that equanimity supports me in the experience of opening to others, to being present for any difficulties I or others might encounter.
Breathing out, I remind myself of the value of equanimity by silently saying, “strong back.”
Appreciating body; valuing equanimity.
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Now, bring your attention to your abdomen.
Breathing in, I breathe deep into my belly.
Breathing out, I notice the natural rising and falling of my belly.
Breathing deep; rising and falling.
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Breathing in, I do not force myself to breathe in any special way.
Breathing out, I notice the natural rhythm of my breath.
Not forcing; finding the rhythm as it is.
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Feel your natural courage and openness as you breathe into and out of your belly.
Breathing in, I notice any tension in my body.
Breathing out, I release all of the tension in my body.
Noticing tension; releasing tension.
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Now, gently and firmly, shift your attention to your chest.
Breathing in, I sense the tender and open space in the center of my chest.
Breathing out, I rest in this openness and sense its warmth and care.
Sensing tenderness; resting in openness.
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Breathing in, I touch the warmth and care in my chest.
Breathing out, I extend this compassion for others and for the suffering in the world.
Touching warmth and care; extending compassion.
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Notice the sensations in your back and in your heart.
Breathing in, I feel “my strong back and my soft front.”
Breathing out, I recognize my equanimity and compassion—two sides of the same coin.
Strong back; soft front.
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Breathing in, I vow to remember this practice.
Breathing out, I will bring these qualities into my everyday life.
Strong back, soft front; equanimity and compassion.
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Please take a moment to open your eyes, move your hands and feet, and stretch a bit if you’d like, to reorient to your space.
Thank you for your practice.
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