Meditation Focused on Compassion: Advantages, Techniques, and Illustrative Instances
Loving-kindness meditation (LKM), also known as metta meditation, is a practice deeply rooted in Buddhism that has gained popularity for its potential benefits to mental health and well-being. This ancient practice, attributed to Siddhartha Gautama, the Buddha, over 2,500 years ago in India, offers a simple yet powerful approach to cultivating unconditional kindness towards oneself and others.
To embark on this journey, begin by finding a quiet place where you can sit comfortably and focus. This could be a bedroom, closet, or bathroom, wherever you find peace and tranquility. Arrange yourself in a position that allows you to relax and concentrate.
Start by taking a few slow, deep breaths. This moment of stillness sets the foundation for your meditation.
In the initial stages of LKM, focus on yourself. Recite phrases such as "May I be filled with loving-kindness," "May I be well in body and mind," and "May I be at ease and happy." Hold an image of yourself in your mind while directing feelings of loving-kindness towards yourself.
As you become more comfortable with the practice, consider thinking about a beloved person and repeat the same phrases, directing them at this person. LKM can be expanded to include neutral people and eventually the entire world. Seppala recommends picturing the globe as a tiny ball when sending love to the world.
Studies have shown that LKM enhances positive emotions and can help reduce symptoms of depression. A 2015 literature review and a study comparing LKM to group cognitive processing therapy (CPT) for veterans living with PTSD found a greater reduction in depressive symptoms in the LKM group. Another study on people with depression found that mindfulness-based cognitive therapy (MBCT) in combination with LKM improved depressive symptoms and quality of life.
It's important to approach LKM with kindness towards yourself. Be gentle, and don't worry if you can't sit still, feel distracted, or don't meet your own expectations. Start with short sessions of 5 minutes or less and gradually build up to 20 to 30 minutes.
If you're unsure about what kind of meditation is right for you, consider exploring online guided meditation options from PsychCentral. Remember, LKM can be practiced by anyone, with no special equipment required, in a quiet space for a set amount of time.
As Kornfield suggests, focus on yourself for several weeks of meditation until a greater sense of self-love is achieved. With regular practice, LKM may help people living with mental health conditions, such as PTSD and depression, find a pathway to inner peace and well-being.
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