Loving-Kindness Meditation: Best Way to Get Out of Your Head

What is loving-kindness meditation used for?

Loving-kindness Meditation, also known as “Metta” meditation, is the highest expression of unselfish and generous love for oneself and others. “Metta” is a Pali word that means generosity, friendship, compassion, and kindness. By practicing this type of meditation, you will be able to practice the four characteristics of love. Metta (friendliness), Mudita (appreciation and joy), Karuna (compassion), and Upekkha (equanimity) are the four limbs of the Buddhist path.

Loving-kindness meditation (LKM), aka meditation for compassion, is a common self-care tool for enhancing well-being and relieving anxiety. People who practice this type of meditation regularly are capable of forgiving and connecting with others easily, and they also have higher self-acceptance and more.

By practicing loving-kindness meditation, your self-compassion improves.

We can use love and kindness meditation to develop our skills of self-awareness, increase our attention and concentration, and create a strong sense of emotional stability.

Kindness is defined as the ability to be compassionate and caring. Somebody who is loving and shows love to other people around him. So loving-kindness is the core of compassion-based meditation.

Other meditations, like mindfulness meditation, can develop a gentler, more comfortable, and kinder mind. On the other hand, this kind of meditation focuses on one specific goal, which is to direct well-wishes, kindness, and positive vibes and reputation towards ourselves and the people around us.

loving-kindness meditation

Does loving-kindness meditation work?

loving-kindness Meditation is an old practice that was first discovered in the Buddhist tradition. It entails repeating a series of sentences that send out your wish for you and all humans to be happy, pleasant, and healthy.

According to research, loving-kindness meditation has numerous benefits, ranging from increased well-being to illness relief and improved emotional intelligence.

Sitting in silence and concentrating on the inhalation and exhalation, like other types of meditation, can have a lot of benefits, but when we’re teaching the mind to be nicer, non-judgmental, or less, and more accepting, it can impact our relationships and reactions towards the world we are living in.

loving-kindness meditation RESULTS

enhances positive feelings while decreasing negative thoughts:

Barbara Frederickson and her coworkers (Fredrickson, Cohn, Coffey, Pek, & Finkel, 2008) discovered that practicing Loving-Kindness Meditation for seven weeks improved love, happiness, satisfaction, appreciation, honor, hope, curiosity, pleasure, and admiration. These positive feelings were then linked to increases in a variety of personal assets. which anticipated enhanced levels of happiness and lowered symptoms of depression.

boosts vagal tone, which improves positive feelings of social contact:

people who participated in a study by  Kok et al (2013). the investigation was about loving-kindness meditation, they discovered that those people who practiced meditation for compassion had higher levels of positive feelings than those who did not. An impact that was mediated by baseline vagal activity, a physiological indicator of well-being.

It reduces migraine pain.

It also has huge benefits for physical health. Tonelli et al. (2014)  demonstrated the severe impacts of a quick Loving-Kindness Meditation involvement on migraine pain and sentimental stress related to chronic headaches.

lowers Chronic Pain

Loving-Kindness Meditation was linked to greater reductions in pain, frustration, and mental trauma than the control group in a research study of people suffering from chronic pain who were randomly selected to Loving-Kindness Meditation  ( Carson et al., 2005).

Reduces PTSD

According to Kearney et al. (2013), a 12-week Loving-Kindness Meditation training drastically decreased depression and PTSD symptoms in veterans with PTSD.

The Brain’s Emotional Awareness:

Practicing loving-kindness meditation consistently activates and reinforces brain areas linked with greater emotional and intellectual capacity. Loving-Kindness Meditation also improves your psychophysiology and increases your adaptability.

Social Interaction

By practicing this kind of meditation, you become a helpful person. Loving-Kindness Meditation tends to improve both good social feelings and behavior. For example, Leiberg, Klimecki, and Singer (2011) studied the impacts of Loving-Kindness Meditation on pro-social actions and discovered that, when compared to a memory treatment group, the Loving-Kindness Meditation group demonstrated enhanced prosocial behavior in a game context.

Loving-kindness meditation boosts happiness by making people feel more connected to others, be they friends, colleagues, or even random people. According to studies, when workers experience loving-kindness meditation regularly, they begin immediately responding more positively toward others, and their social relationships and close friendships improve. Loving-kindness meditation can also help people focus less on themselves, which can help them cope with anxiety and depression.

loving-kindness meditation practicing

How can I practice metta meditation or loving-kindness meditation?

If you’re trying to practice loving-kindness meditation for the first time on your own, think about or create the script you’ll be repeating. Typically, phrases such as “May I be safe,” “May I be happy,” and “May I be healthy” are often used, but you can create your own and be creative by using phrases that you want to hear and mean something to you. Make the sentences simple and easy to repeat, but unique and special to you. These are suggestions of traditional loving-kindness meditation words that you can say during meditation:

  • May I be happy
  • May I be peaceful
  • May I be well
  • May I live with ease
  • May I find deep joy
  • May I be free of pain
  • May I be free from harm
  • May I be free of suffering
  • May I feel safe

To get started

  • Find a place where you will be relaxed and feel comfortable, close your eyes, and take a deep breath. Open your mind and focus on your breath and, most importantly, on yourself.
  • You can set aside some free time for about 10 minutes a day, it can be less or more.
  • When you begin meditating, set a timer for two minutes or more. Extend the period and practice correspondingly as you advance and gain a better understanding of it. Using a timer in the first session prevents interruptions.

Send love to yourself.

  • You first need to focus on yourself and nothing else. Put yourself as the main subject of the meditation, especially in the first session. See yourself with your mind’s visualization and discover who you are. Show yourself the love, care, and kindness it deserves. And then Repeat the praise loving-kindness meditation words and blessings such as “May I be well,” “May I be healthy,” “May I be at peace,” and so on, and notice how you feel after each session.
  • While you are saying those praise phrases and prayers, try to feel them, not just say them. For example, when you say “may I be at peace”, try to imagine what peace will be for you, and when you say “may I be safe,” recognize how you feel when you repeat that phrase.

Send love to others.

People genuinely assume that compassionate meditation means focusing on other people. Instead, kindness for others starts with kindness for oneself. As a result, to be gentler and more tolerant toward others, we must first develop a sense of loving-kindness toward ourselves.

  • Maybe you are feeling more relaxed and comfortable after receiving love and kindness from yourself. It’s time to send love and care to others too. This way, you will feel more excited and calm, and you will begin to feel that love and accept yourself more.
  • Think about someone close to you. It can be your child, partner, best friend, or family member, someone you genuinely love. Imagine them sitting in front of you. Then utter your selected loving-kindness meditation words to that person as if they are present with you wherever they are in real life.
  1. May you live with ease, may you be happy, may you be free from pain.
  2. May you live with ease, may you be happy, may you be free from pain.
  3. May you live with ease, may you be happy, may you be free from pain.

After repeating the loving-kindness meditation words a few times, start thinking about another person who may be going through a tough time, or you just want to remember and send them love.

  • When you think about someone towards whom you have no strong feelings, neutral feelings like respect, It could be someone you occasionally run into in your neighborhood, someone who works in your shop, etc. Place them in front of you. and start saying the loving-kindness meditation words.
  1. May you be happy.
  2. May you be peaceful.
  3. May you be well.
  • Imagine a person who evokes negative emotions or memories in your mind. Someone who you disagree with, or perhaps feelings of disrespect. If the emotions are too rough or strong, go with someone you don’t know well in real life or think about this person as a kid.
  1. May you be happy.
  2. May you be peaceful.
  3. May you be well.
  • Send loving kindness to all living creatures in this last round. Increase your level of awareness. Think about your family and all of your friends, and then all of their friends’ families. Consider the people you might meet one day and those you may never meet. repeat your loving-kindness meditation words in order to send them wherever life exists.
  1. May we be happy.
  2. May we be peaceful.
  3. May we be well.

When you reach the end, spend a few minutes in calm meditation, concentrating on your inhalation and exhalation and any feelings in your body.

These are tips to help you go through a better loving-kindness meditation session:

  • Sit in a meditative pose.
  • Adjust the light in the room.
  • Reduce the amount of noise in the environment.
  • Wear comfortable clothes.
  • Distractions such as TV, cell phones, laptops, or other devices should be avoided. It is important to keep them at bay while practicing loving-kindness meditation or any other meditation type.

Loving-kindness meditation script

You have the opportunity to choose your own loving-kindness meditation script that will make you feel the love and care you are giving to yourself and sending to others. Or you can simply follow a guided loving-kindness meditation audio script to be more concentrated during the meditation. Either you choose to follow an audio script, or be creative and write your own unique loving-kindness meditation script.

loving-kindness meditation words

The following sentences are common loving-kindness meditation words used by practitioners and experts:

  1. May you live with ease, may you be happy, may you be free from pain.
  2. May you live with ease, may you be happy, may you be free from pain.
  3. May you live with ease, may you be happy, may you be free from pain.
  1. just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
  2. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
  3. Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
  1. May your life be filled with happiness, health, and well-being.
  2. May your life be filled with happiness, health, and well-being.
  3. May your life be filled with happiness, health, and well-being.
  1. Just as I wish to, may you also live with ease and happiness.
  2. Just as I wish to, may you also live with ease and happiness.
  3. Just as I wish to, may you also live with ease and happiness.
  1. May you be happy, may you be healthy, may you be free from all pain.
  2. May you be happy, may you be healthy, may you be free from all pain.
  3. May you be happy, may you be healthy, may you be free from all pain.

Finally, keep in mind that this kind of meditation can be done in a variety of different ways. the method above is just an example that teaches you how you can start practicing loving-kindness meditation. You might create the loving-kindness meditation process and script that works best for you. You will benefit from the training as long as you concentrate your attention and interest that encourages thoughts and emotions of loving-kindness.

We’re always looking for ways to make the world a better place and we need your help. If you want to be part of our mission, share this post with friends or family on social media! We really appreciate all that support!

Your shares and likes are what keep us going, thank you for being here today! ❤

Related Post:  

Leave a Comment