What does loving-kindness mean? Kindness is the quality of being generous and caring. Loving is the act of caring for someone deeply. Combine these two words, and you get the root of loving-kindness meditation: compassion. This meditation drives a particular purpose of directing loving thoughts first onto ourselves and then onto others.
This act of training your mind to be kinder, more understanding, and less judgmental can start to positively affect your relationships with yourself and those around you. Humankindness is powerful medicine and has the potential to heal your body, mind, and spirit.
Our step-by-step guide to loving-kindness meditations
- Set aside time. Pick a specific time during the day to dedicate to this practice.
- Find a comfortable position. Close your eyes, relax your muscles, and breathe.
- Focus on a feeling of inner love and kindness. Thank yourself for all that you do.
- Repeat three or four positive phrases to yourself. May I be happy. May I be safe. May I be mindful.
- Focus on your close circle, then acquaintances, then the world. Feel gratitude and love for all people.
- Open your eyes. Carry this feeling with you. As you go about your day, keep the feeling of love on the top of your mind.
Benefits of regular meditation
While the art of loving-kindness meditation is new compared to traditional meditation, there are some published studies that show the benefits of this practice. These perks include:
- Stress reduction
- Management of social anxiety
- Management of marital conflicts
- Better anger control
- Coping with the strain of long-term caregiving
Helpful tips for loving-kindness meditation
- When you first begin, use yourself as the sole subject of your meditation. Then begin to add the focus of others into your practice. Lastly, focus on people in your life you may not see eye to eye with.
- Utilize a guided meditation practice to help get you started.
- As you form a regular meditation practice, set a timer with a gentle alarm to help pull you out of focus.
- It's okay to mix things up. The meditation outlined is just one example. Use your own encouraging and loving phrases. Go at your own pace.
Is anxiety beginning to take a toll on your health? We're here for you. Schedule a visit with your primary care physician.
Sources:
Very Well Mind | How to Practice Loving Kindness Meditation
New York Times | How To Meditate
Headspace | Meditation For Compassion
