Loving-kindness meditation stands out again and again in the scientific research among all of the different forms of meditation that have been studied. According to one interesting study, it even seemed to show signs of slowing the aging process at the cellular level. But it’s mostly known for its psychological and developmental benefits.
It teaches you to conjure positive emotional states through visualization and send that loving-kindness to others. Since you are generating powerful emotions and visualizations and sending love out to others, this tends to be a very enjoyable and active form of meditation. It’s a great option for people who have difficulty with mindfulness meditation. There is a very specific process to follow instead of just remaining open and aware.
It may feel awkward and mechanical at first, or maybe even worse, and that’s okay. Just remember to be patient and kind to yourself.
Loving-kindness meditation is originally a Buddhist practice but it has been adapted into many forms both secular and religious. It’s a powerful practice for anyone, no matter what they believe.
According to Jack Kornfield, “loving-kindness is the fertile soil out of which an integrated spiritual life can grow. With a loving heart as the background, all that we attempt, all that we encounter, will open and flow more easily. While loving-kindness can arise naturally in us in many circumstances, it can also be cultivated.”
And this meditation is how.
Loving-kindness Meditation
Receiving Loving-Kindness
Find a comfortable position either seated or laying down, and start by just closing your eyes and focusing on your breath. Breath in deeply through your nose and out your mouth, down into your belly. Just focus on the sensations of your breath for a couple of minutes before moving on.
Then, think of someone who deeply loves you and wants the best for you. Someone who has supported you and extended loving-kindness towards you. Imagine them in front of you. Picture them in your mind, smiling before you. They want you to be happy and fulfilled, thriving and living your best life.
Visualize light radiating out from them and filling you with loving-kindness. With each inhale you are breathing in their love and all of that good intention for your life and wellbeing. Take a few minutes to let yourself feel that love and bask in it. You deserve it.
Sending Loving-Kindness
You should be overflowing with loving-kindness at this point so it’s time to pass some of that along. Think of someone you know who could use some support and love right now. Imagine them in front of you.
Smile and keep that feeling of loving-kindness, support, good intentions, and warmth in mind and with each exhale send it out towards them. Try not to get caught up into narrative thoughts about them, just send love. Do this for for three to five breaths and then release their image.
Bring your attention back to yourself and your body. How do you feel? Scan over your body. How did it feel to be loved and send love to another? You can repeat this any number of times and send loving-kindness to as many people as you feel the need to. It can be especially transformative to even send love to those you feel have wronged you or who you dislike.
Once you are ready, end the meditation with a few long, deep breaths.
❤️🙏☀️