How to practice loving-kindness meditation
Loving-kindness meditation (LKM), originating from Buddhist traditions, has gained widespread recognition for its ability to nurture compassion and emotional wellness. Also called "Metta," this meditation involves cultivating feelings of love and kindness toward oneself and others, even those with whom there may be conflicts. Before proceeding with the step-by-step manual for practicing this meditation, let us establish the key components of this meditative technique.
What is this meditation about?
LKM involves silently repeating mantras to send goodwill, kindness, and warmth to others. It's not about goals or expectations; it's about fully experiencing and savoring each moment in life. This practice fosters and amplifies the warmth you feel for both yourself and others. Metta or Maitrī, originating from Sanskrit and Pali, signifies qualities like amity, genuine concern for others, benevolence, friendliness, goodwill, and loving-kindness.
LKM is supported by scientific research
Researchers have started studying the effects of LKM, and the results are encouraging. In a 2021 clinical trial, LKM was compared to group cognitive processing therapy (CPT) for veterans with post-traumatic stress disorder (PTSD). Both groups experienced similar, modest reductions in PTSD symptoms, but the LKM group showed a greater decrease in depressive symptoms compared to the CPT group.
What to understand before you begin
Starting LKM is easy even if you're new to meditation. You can use simple imagery and mantras, beginning with just a few minutes each day. All you need is a quiet space and time; no special equipment is required. You can practice this meditation in various ways, each of which is influenced by different Buddhist traditions, yet all share the same core psychological approach.
Getting started: Think about yourself
Find a quiet moment, even just a few minutes, and sit comfortably. Close your eyes, relax, and take deep breaths. Picture yourself in total physical and emotional well-being and inner peace. Imagine having deep love for yourself, and appreciating who you are, as you are. Concentrate on this peace and visualize exhaling tension while inhaling love. Repeat some reassuring phrases to yourself.
Think about your loved ones
Next, take a moment to feel the warmth of self-compassion. If your mind wanders, gently guide it back to these feelings. Let these emotions surround you. You can continue with this focus or shift to thinking about loved ones. Start with someone close, like a family member. Feel the love and gratitude you have for them. Stay in this feeling for some time.
Expand your focus to include more individuals
After feeling these emotions for that person, start to include others you care about in your thoughts. Imagine them being well and calm. Extend this to friends, family, neighbors, and acquaintances. You can even think about those you have conflicts with, trying to find forgiveness or peace. When you feel you are done meditating, open your eyes.
