Basic Instructions: Taking a longer metta phrase, and reduce it down to the 1-2 word pith of the aspiration or well wish. When you feel moved, share the aspiration, or realization, of this pith phrase aloud.
Example: "May you be happy" becomes "Happy", or "May you live with an open heart" becomes "Open Heart" or "May Loving Awareness Arise" becomes "Loving Awareness."
Developed by: Vince Fakhoury Horn
The subject of the practice can be a single pith phrased (as in Spontaneous Thanks), a closed set of phrases, a pick your own phrase, or can be done in a freestyle mode, where any phrase is fair game. In the pick your own phrase mode, the facilitator invites each participant to pick a pith phrase, and then stick with it for the duration of the practice.
This practice is very similar to the social noting technique, except instead of "noting" what you're experiencing, in this practice you're either A) Aspiring (wishing for it to be so) or B) Realizing your aspiration. When the pith metta phrase is shared as a realization, of something you're experiencing in that very moment, it could be said that social metta and social noting have become one.