Please join us on a one-day Metta (Lovingkindness) and Vipassana (Insight) Meditation retreat led by Visu Teoh. The retreat will be held online via Zoom with guidance and instructions provided by our teacher.  In order to provide flexibility to accomodate the different home situations practitioners will be attending from, there is the option to log off Zoom for the self-practice sessions and then log back in for the guided meditation session, instructions, and sharing session, following the schedule below.  The retreat can be attended from your home or from an outdoor location that is conducive to your practice.

This event is suitable for beginners and experienced meditators.

The retreat will be conducted in English.

Schedule

Morning

• 9.00am to 10.00am: Welcome and Guided metta session by Visu to begin our practice day.
• 10.00am to 11.00am: Walking / Standing metta meditation. Instructions will be given.
• 11.00am to 12.00 noon: Sitting metta meditation. Instructions will be given.

Lunch

• 12.00 noon to 1.30pm: Lunch and rest. Instructions will be given on mindful eating.

Afternoon

• 1.30pm to 2.30pm: Vipassana meditation. Sitting. Instructions will be given.
• 2.30pm to 3.30pm: Walking / Standing meditation. Instructions will be given.
• 3.30pm to 4.30pm: Sitting meditation. Instructions will be given.

Sharing

• 4.30pm to 6.00pm: Dhamma Talk, Questions and Answers, Closure with Sharing of Merits.

How we will run the retreat

1. Visu will be sitting at the computer. Participants can also sit comfortably on a chair before the computer. This will give the atmosphere of a group practice. We can feel encouraged and supported knowing that we are all pracitising together.
2. For the first metta session we will all be sitting together in front of the computer as it is a guided practice and Visu will be giving instructions. In subsequent sittings he will be giving brief instructions following which participants can either sit in front of the computer or sit anywhere they like, say in a corner of their room. Visu will be sitting at the computer during all the sittings.
3. For those who may not find it convenient to practise from home, they may consider going to a park and practise from there if they can hook up to the internet using their mobile phone or laptop. They can perhaps find a secluded bench in the park to do their sitting meditation. Those who prefer to sit on the ground can, of course, do so. They can bring along their meditation cushion. And naturally they can do their walking meditation in the park.
4. It is envisaged the majority may be practising from home. If so, for walking meditation they can also do it indoor if they have the space to do so. Alternatively, they can practice standing meditation if space is limited.  Otherwise, they can also just go outdoors and walk around the block, being mindful and radiating metta. Visu will give the instructions during the retreat on how the walking and standing meditation can be done both indoor and outdoor.

As part of the tradition of practicing generosity of dana, we encourage you to donate to Visu in supporting the sharing of the Dhamma, as well as showing our appreciation for the teachings.  Details on how to do so can be found here.

About Metta practice

As well as Vipassana practice, the Buddha taught the importance to always practice Metta and kindness. Metta is a Pali word that means goodwill, lovingkindness, friendliness. It is a one of four divine ways of abiding. Lovingkindness is unconditional love and friendliness towards all beings. It makes no distinction between any living being. The highest aspiration mentioned in the lovingkindness discourse is that one loves all beings just as a mother loves her only child - but of course, first, we have to be skilled at developing it towards ourselves.

By cultivating compassion, we can treat ourselves and others kindly and know how to use the supple forgiving heart to accept ourselves and others, leading us to live our daily lives harmoniously and with ease of mind. The Buddha also spoke about eleven benefits of practicing Metta, such as sleeping easily, dreaming no evil dreams, beloved by all beings and devas, neither fire, poison nor weapons can harm us, that one’s mind gains concentration quickly, etc.

Participants who are new to how Visu teaches metta can read up the instructions on his website www.visuteoh.net. In addition to the metta meditation instructions they can also read two relevant essays on his website – (1) Metta Questions and Answers and (2) Metta in Everyday Life. The meditation instructions and essays can be found under the section on Teachings.

Participants who are new to Vipassana can also read the vipassana meditation instructions on Visu’s website. During the retreat Visu will also give brief instructions on Vipassana meditation.

About the teacher

Visu was born in Penang, Malaysia, in 1953. He was a journalist for 12 years and later a Buddhist monk for 17 years before he resumed the lay life in 2003. He has been practicing meditation since 1982 and has studied with various teachers including the Myanmar meditation master Sayadaw U Pandita (author of ‘In this very life: The liberation teachings of the Buddha’) and Ven Sujiva of Malaysia (author of ‘Essentials of Insight Meditation’ and other books). Visu Teoh has led retreats in Asia, Australia, and Europe. He travels to teach meditation and Dhamma with his wife, Barbara. He is the author of several books including ‘Curbing Anger Spreading Love,’ ‘Loving and Dying,’ ‘Hello with love and other meditations’ and ‘Metta – the practice of lovingkindness for a happier life.’