Loving-Kindness Meditation: How to Practice Loving-Kindness

Loving-kindness meditation (LKM), known in the northern-Indian language pali as “metta,” focuses on repetitions of positive affirmations and feelings of love. This Buddhist tradition aims to remove negative thoughts by focusing one’s attention on feelings of loving-kindness for all living beings. There is no end “goal” in loving-kindness meditation but rather an emphasis on being present in the process.

The practice of loving-kindness meditation for beginners usually involves repeating words of praise or positive feelings to oneself, like wishing health or peace for yourself and your loved ones. Developing an LKM practice is a great method to counteract mental and physical stress, as well as cultivate a positive mindset that will follow you into your daily life.

As with other forms of meditation, the key to loving-kindness meditation is to maintain a regular practice. You can still reap the benefits from short meditation sessions as long as they are consistent. Here are three potential benefits of loving-kindness meditation:

1. 1. Greater self-love and love for others: By focusing intensely on loving yourself and others, this compassion meditation method helps with feelings of self-criticism and doubt. As you develop self-compassion, it is easier to extend compassion to loved ones and every neutral person you encounter. Sharon Salzberg, one of the foremost experts in loving-kindness meditation, says kind, generous thoughts and behaviors can contribute to a person’s feelings of wholeness. These positive emotions improve your social connections, strengthen your community, and benefit your mental health.
2. 2. Improved physical health: Meditation is not just for the mind. Studies have shown that one of the benefits of meditation is a reported improvement in chronic pain, particularly back pain. Another effect of loving-kindness meditation is longevity—mindfulness-based stress reduction has helped slow down the physical effects of aging.
3. 3. Improved mental health: Studies show those who engage in a long-term mindfulness practice have increased feelings of warmth, equanimity, contentment, and empathy in their day-to-day lives, which can lead to improved mental health. In fact, mindfulness meditation is one of the most effective interventions in mental health care to treat depression and anxiety.

If you’re interested in starting a loving-kindness meditation practice but don’t know where to begin, start with these basics. Over time, you can adapt your practice based on what works best for you.

• Branch out. A loving-kindness meditation practice can strengthen your social connections with others in addition to improving your own well-being. As you become more comfortable with radical self-acceptance, focus on other loved ones in your meditation and visualization practices. Repeat verbal affirmations that wish friends and family wellness and fulfillment.
• Make space. The beauty of metta meditation is its flexibility. You can practice anywhere that suits you, but make sure your space is comfortable and free from distractions that will hinder your mindfulness practice.
• Make time. It’s important to set aside a block of time in your daily life in which you can do your LKM practice uninterrupted.
• Start slow. Starting a meditation practice can be daunting for beginners. Set aside a few minutes at first, then work your way up to longer meditations. It can be helpful to follow a guided meditation that tells you when to take deep breaths, do repetitions and visualizations, or focus on a certain idea.
• Stay consistent. Loving-kindness meditation has the most significant impact on your well-being if you practice it regularly. After a short time, you will notice enhanced feelings of love and compassion in your daily life, even when not actively meditating.
• Use positive affirmations. After grounding yourself in the present moment, begin with deep breaths and verbally repeat phrases of love and positive emotions. You can start with “I am well, I am healthy, I am safe” and expand to what suits you.

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