More of us are finding ways to engage in self loving acts as we learn how beneficial they are to our life. Loving-kindness meditation is a heartscape meditation designed by Jon Kobat Zinn for deep healing of oneself and others. This type of meditation has gained interest in the fields of neuroscience as it’s been proven to improve one’s mental and physical health. It’s a meditation practice that meets you at whatever emotion you are feeling and reminds you how to bring love and kindness back into your life.
4 BENEFITS OF LOVING-KINDNESS MEDITATION
- STRENGTHENS SELF COMPASSION
We all have an inner-critic inside of us that often becomes a major cause of anxiety and stress. Loving-kindness meditation sets you free from this cycle of negativity by increasing the positive feelings of love, joy, acceptance and fulfillment. In less than two months of LKM practice, you will have higher overall life satisfaction as you gain self-compassion and confidence.
- ENHANCES SOCIAL CLOSENESS
An individual will generate more positivity and compassion through loving kindness meditation, and will feel more at ease at social events and large gatherings. LKM will enhance your feeling of belonging and closeness in relationships as you learn how to connect with others feelings and emotions. You learn to be appreciative and kind to your surroundings and even nature too.
- IMPROVES MOOD
Showing kindness to yourself and others boosts your serotonin and dopamine levels, inducing self-satisfaction and pleasure. It teaches you how to live a balanced life by deviating your focus away from anxious thoughts. As your relationships improve, it decreases loneliness and helps you overcome depressive thoughts and feelings.
- DECREASES CHRONIC PAIN
Loving-kindness meditation helps to reduce the severity of chronic pain, especially when it comes to lower back pain. It lowers muscle tension and alters the pain-receiving capability of the mind. Thus, pain seems manageable when you apply LKM to your life.
STEPS TO PRACTICE LOVING-KINDNESS MEDITATION
- Stay consistent
Meditation works best when it becomes a regular practice. So, setting aside some daily hours for LKM will elicit the maximum benefits. The number of hours given to meditation can vary, but practitioners recommend no less than 20 minutes, preferably in the morning.
- Find a quiet and comfortable place
LKM does not require any specialized equipment but a quiet, warm and comfortable place to connect to the inner self. When you find such a corner, one important aspect of LKM meditation is to sit upright. So, if you are sitting on a chair or bed, make sure the seating is hard and supportive so that you do not sink down. The best way is to sit cross-legged on the floor, preferably on a towel, rug or yoga mat. Sitting in a good posture will help you reach the moment of mindfulness quickly.
- Concentrate on the present moment
After you sit upright, close your eyes and focus on the present moment while acknowledging your senses. Concentrate on each breath, notice your posture, or focus on the clock. This will help you connect with your body and stop thinking about the thoughts in your head.
- Begin to meditate
After you close your eyes, simply breathe in and out for the next 20 minutes. Concentrate on your breathing cycle. There are also some common phrases repeated during loving-kindness meditation. They are: “There is no problem, Be healthy, Everyone in the office is my friend.” When you talk positively to yourself, you will further gain the courage and patience to deal with any situation or struggle in your life. Remember it’s also normal to experience a rush of thoughts, future plans, or things on your to do list bubbling up in your mind. Simply notice these thoughts, then let them pass.
- Close the meditation session.
Once your mind feels freed from the burden of thoughts, anger, grudges or frustration, come back to your physical being. Feel the contact with the floor. Now slowly open your eyes but do not stand or leave the room immediately. Take a moment to process everything. This way you will not lose the awareness and calm just created and carry it to the next activity.
CONCLUSION
Loving-kindness meditation is a wonderful way to cultivate goodwill and universal friendliness towards yourself and others. There are also three types of empathy you attain through LKM which will greatly improve your quality of life. They are:
- Ability to understand other’s perspective
- Ability to connect emotionally to others
- Ability to be concerned about others well being
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