{Note: This meditation was offered at Joyful Mountain Sangha on Jan. 28, and at PVTWS FB on Mar. 29, 2023.}
A Guided Metta Meditation in the Plum Village Tradition
You’re invited to move into the posture that will best support you during the meditation. Please take a moment to relax into that posture now while gently inviting your mind to come home to your body.
I’ve written a Metta meditation in the Plum Village style, and I hope it will bring you a sense of ease and comfort. You might like to repeat the phrases to yourself silently or out loud since you’re muted—if you feel comfortable doing so. You might also like to place one or both of your hands over your heart while we practice. The meditation has three sections, with four verses in each section. We start by offering Metta to ourselves; then to our sangha siblings; and finally, to all beings everywhere.
I’ll start by inviting two sounds of the bell. I’ll start each verse with a ½ sound and end each verse with a full sound of the bell. At the end of the meditation, I’ll invite three sounds of the bell.
(2 breaths) (bell)
(2 breaths) (bell)
Section 1: Metta for Ourselves
(½ bell)
Breathing in: I wish wellness for myself.
Breathing out: May I be well.
In: Wellness. Out: For myself.
(bell)
(5 breaths)
(½ bell)
Breathing in: I wish peace and safety for myself.
Breathing out: May I have peace and safety.
In: Peace and safety. Out: For myself.
(bell)
(5 breaths)
(½ bell)
Breathing in: I vow to cultivate happiness for myself.
Breathing out: May I be happy.
In: Happiness. Out: For myself.
(bell)
(5 breaths)
(½ bell)
Breathing in: I vow to practice compassion for myself.
Breathing out: May I have self-compassion.
In: Compassion. Out: For myself.
(bell)
(5 breaths)
Section 2: Metta for Our Sangha Siblings
(½ bell)
Breathing in: I wish wellness for my sangha siblings.
Breathing out: May my sangha siblings be well.
In: Wellness. Out: For my sangha siblings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I wish peace and safety for my sangha siblings.
Breathing out: May my sangha siblings have peace and safety.
In: Peace and safety. Out: For my sangha siblings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I wish happiness for my sangha siblings.
Breathing out: May my sangha siblings be happy.
In: Happiness. Out: For my sangha siblings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I vow to practice compassion for my sangha siblings.
Breathing out: May I have compassion for my sangha siblings.
In: Compassion. Out: For my sangha siblings.
(bell)
(5 breaths)
Section 3: Metta for All Beings, Everywhere
(½ bell)
Breathing in: I wish for wellness for all beings everywhere.
Breathing out: May all beings everywhere be well.
In: Wellness. Out: For all beings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I wish for peace and safety for all beings everywhere.
Breathing out: May all beings everywhere have peace and safety.
In: Peace and safety. Out: For all beings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I wish happiness for all beings everywhere.
Breathing out: May all beings everywhere be happy.
In: Happiness. Out: For all beings.
(bell)
(5 breaths)
(½ bell)
Breathing in: I vow to practice compassion for all beings everywhere.
Breathing out: May I have compassion for all beings everywhere.
In: Compassion. Out: For all beings.
(bell)
(5 breaths) (bell)
(2 breaths) (bell)
(2 breaths) (bell)
I invite you to slowly open your eyes, if they were closed, and reorient yourself to your space. You might also like to stretch a little.
Thank you so much for your practice.