Loving-Kindness or Metta Meditation is a practice derived from the Buddhist tradition of sending loving-kindness (a.k.a. well wishes) to yourself and others that has many proven health benefits. It is the first of the four brahmavihara, or “divine abodes,” the four qualities of the open heart, as it is the expression of a basic warmth, good will and kindness. Although the intention of this exercise is to foster an enhanced sense of embodied kindness and compassion, it has a surprising amount of other physical, emotional, and social health benefits. You can practice it in just 5-10 minutes.
Practice Loving-Kindness Meditation
First, we sit comfortably and gently close our eyes. Breathe deeply a few times. Then, we direct the loving-kindness towards ourselves by choosing short, positive phrases that resonate with us emotionally, for instance:
May I be healthy.
May I be happy.
May I be peaceful.
May I be free.
Second, we repeat these phrases to various others, gradually extending loving-kindness towards all beings. Traditionally, you begin with a teacher or mentor and then a close friend. Imagine one of these people before you and then bring attention to your heart center and feel your love and gratitude for them, as you silently say:
May you be healthy.
May you be happy.
May you be peaceful.
May you be free.
Third, we imagine a person that we feel neutrality towards (perhaps someone in one’s neighborhood or at work that you don’t know very well). Repeat the phrases. Then you move on to a “difficult” person that you dislike. Repeat the phrases.
Finally, you direct the practice to all human beings, and eventually to all beings - repeating the phrases each time.
One of the most important components of this practice is that you cultivate a feeling of loving-kindness in yourself and towards yourself so that you may then offer it to others. It’s like what the flight attendants say in terms of putting your mask on first. We can’t offer what we don’t already have. Cultivating more loving-kindness towards ourselves will result in a greater impact when we then extend it to other beings.
Beginner’s Note: When you’re beginning this practice, it’s okay to start offering loving-kindness to oneself and then to someone you care for. As you become more comfortable with the practice, you can then extend it to more people and eventually all beings.
Research On Loving-Kindness Meditation
What does the research say about practicing a Loving-Kindness Meditation (LKM)? Research validates the many health benefits of practicing LKM, as it has been shown to:
Promote self-compassion and reduce self-criticism Shahar et al (2014)
LKM was effective for self-critical individuals in improving self-compassion and positive emotions while reducing self-criticism. Importantly, these changes were maintained three months post-intervention. The study also suggests that practicing loving-kindness may reduce depressive symptoms and increase positive emotions.
Enhance longevity Hoge et al (2013)
Chronic stress has been linked to shorter telomere length (which is a biological marker of aging). Researchers found that women who had experience with LKM had longer telomere length when compared to age-matched controls. Although the study was limited by small sample size, these results offer the possibility that LKM practice, especially in women, might positively alter the telomere length, a biomarker associated with longevity.
Reduce stress and enhance resiliency Hofmann et al (2011)
This literature review suggests that LKM is associated with an increase in positive affect and a decrease in negative affect.Increase social connection Hutcherson et al (2008)
This study shows that even just a few minutes of LKM increases feelings of social connection and positive emotions toward new individuals. The study authors concluded that: these results suggest that this easily implemented technique may help to increase positive social emotions and decrease social isolation.
Decrease migraines Tonelli et al (2014)
Study participants only attended one 20-minute LKM session and this short intervention resulted in immediate effects with significant reduction of migraine pain for and alleviation of emotional tension associated with chronic migraines. Participants reported a 33% decrease in migraine pain and a 43% decrease in emotional tension.
Reduce chronic low back pain Carson et al (2005)
Greater decrease in pain and psychological distress than the control group.
Decrease PTSD Kearney et al (2013)
This 12-week LKM course significantly reduced PTSD symptoms and depression among veterans who had been diagnosed with PTSD.
Increase gray matter in the brain Leung et al (2013); Lutz et al (2008); Lee et al (2012)
Gray matter increases in areas of the brain related to emotion regulation, which are areas typically associated with empathic response, anxiety and mood.
Although the intention of this practice is to foster an enhanced sense of embodied kindness and compassion, it has a surprising amount of other physical, emotional, and social health benefits. Please consider sharing this post with a friend and radiate loving-kindness today! Your health may just benefit :)
With love, light and chi,
Michelle