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Scientific Benefits of Loving-Kindness Meditation
A growing body of scientific evidence testifies to the positive impact of LKM on psychological and physiological health.
Below are some of the many benefits backed by research.
- Reduced pain
- Reduced self-criticism
- Reduced cellular aging
- Reduced PTSD symptoms
- Improved sleep
- Improved concentration
- Improved relationships
- Improved mental health
How to Practice Loving-Kindness Meditation
Find a comfortable position in a quiet space, and either close your eyes or soften your gaze.
Sit upright and breathe deeply, feeling the breath moving into your chest and circulating around your heart.
Begin with yourself as the object of Loving-Kindness.
Create a picture of yourself in your mind's eye, and silently repeat these words with meaning.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Sometimes we struggle to think kindly of ourselves, so if you encounter resistance, relax and allow yourself to connect with the intention of the phrases, and the feeling of wishing yourself well.
When you are ready to move on, think of a friend or loved one, and create a picture of them in your mind's eye.
Direct these phrases towards them, and connect with the feeling of wishing them well.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Continue the meditation, thinking of other friends and loved ones, then animals, then acquaintances, then those you have difficult relationships with.
Expand your circle of compassion.
Imagine a light radiating out from your heart and filling the world with love and kindness.
If you wish, expand it outwards towards those in your community, your country, and all beings everywhere across the globe, and even the earth itself.
May all beings be happy.
May all beings be well.
May all beings be safe.
May all beings be peaceful and at ease.
If you find that other feelings get triggered, such as anger or sadness, don't judge yourself.
This is one function of the LKM practice, so allow these emotions to surface, and direct Loving-Kindness towards them and yourself.
Loving-Kindness is traditionally a sitting meditation practice, but it's also something that we can continue practicing as we go about our daily lives.
With your eyes open, try silently directing these phrases to all those you encounter at work, or while driving, or standing in line at the grocery store.
You'll find that this practice will help promote positive emotions, both towards yourself and those around you.
It's not about false positive thinking or pretending to feel something we don't, but rather it is about developing good intentions, softening our hearts, and wishing good things for ourselves and others.
It's easy to make LKM a part of your daily routine.
Even ten minutes a day can positively affect your well-being.
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