Overview & Traditional Lineage
Wishing Well (Metta Bhavana) is a classical meditation rooted in Metta Sutta and the Visuddhimagga's fourfold order. Four wishes, offered in a fixed order that always begins with yourself. The order is not sentimental — starting anywhere else tends not to work.
Primary Goals: Anger, Grief, Connection. Themes: Resentment, Loneliness, Self-Criticism.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit however you can be comfortable for ten minutes. | 12s |
| 0:18 | Bring to mind the phrase: may I be safe. Say it inwardly and see whether anything answers. | 25s |
| 0:53 | May I be well. May I be at ease. May I live with some kindness toward myself. | 35s |
| 1:39 | If that feels false, it often does at first. Say it anyway. It is a direction, not a claim. | 30s |
| 2:21 | Now bring to mind someone easy. Someone you are simply glad exists. | 20s |
| 2:49 | May you be safe. May you be well. May you be at ease. | 40s |
| 3:37 | Now someone neutral. Someone you see and do not think about — a neighbour, someone behind a counter. | 25s |
| 4:13 | May you be safe. May you be well. May you be at ease. They have a whole life you know nothing about. | 40s |
| 5:07 | Now, only if you are willing, someone difficult. Not the hardest person. Start further down the list. | 30s |
| 5:48 | May you be safe. May you be well. You are not excusing anything. You are declining to carry it. | 45s |
| 6:45 | Now let it go outward with no particular object. Whoever is nearby. Whoever is awake right now. | 45s |
| 7:41 | Come back to yourself, and end where you began. May I be well. | 30s |
Contraindications & Guidance
Gentle practice suitable for most practitioners when seated comfortably.
