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1. Introduction :
Loving-kindness meditation (LKM) is a form of Buddhist meditation in which one trains one’s mind to be more loving, compassionate and forgiving. The goal is to experience an unconditional feeling of love and kindness that spills over toward all living beings.
Loving-kindness (metta) is derived from the Pali word metta, which means “loving-kindness”. In LKM practitioners reflect on love and kindness, not only for oneself but also for others. The practice involves directing one’s positive feelings toward oneself (self-compassion), family members, friends, neutral people, difficult people and ultimately all humanity (world community). It contrasts with loving-kindness in Western psychology where it has been studied as a therapeutic intervention to improve one’s mood.
2 . What is loving-kindness meditation:
The concept of loving-kindness meditation was popularized in the West in the 1970s by Sharon Salzberg and Joseph Goldstein. Based on Buddhist teachings, it combines together mindfulness meditation with loving-kindness.
One method to practice this practice is to think of someone one cares deeply about and practice being kind and compassionate to that person. Another way is to think of someone you don’t particularly like, but wish they would be more kind or thoughtful. The idea is to imagine how you can be more attentive and compassionate towards that person.
As practitioners become able to generate love and kindness within themselves, then they begin extending it outward toward others. Eventually, it becomes spontaneous and one does it without having to think about it.
3 . What is LKM:
Loving-kindness meditation (LKM) is the most widely used secularized practice in the United States. LKM has been cited by numerous studies as a technique which promotes positive emotions including joy, serenity, gratitude, hope and love while reducing negative emotions including depression , anger , irritability and anxiety . These results appear to be independent of religious or spiritual orientation.
4 . LKM practice:
LKM is typically practiced for 10–20 minutes a day in a quiet place. LKM is divided into three components: (1) the metta bhavana – repeated recitation of phrases that express the benevolence, (2) visualization exercise and (3) contemplation .
The phrases are translated from the Pali language, but in English they sound rather awkward. The following are examples of such phrases: May I be free from danger, free from affliction, and may my mind dwell in safety. May your mind dwell in safety. May you be free from danger, free from affliction and may your mind dwell in safety.
5 . Benefits of LKM:
Studies have shown that, in comparison with a control group, LKM leads to feelings of greater joy, hope and loving-kindness. Positive moods and reduced depression, anger , and emotional exhaustion are among the other benefits.
Clinical trials have shown that LKM had positive effects on the positive emotions of participants. A review also reported beneficial effects for sleep , pain reduction , weight loss and enhanced immune function . Other studies have found that there is an association between regular loving-kindness meditation practice and decreased anxiety .
Loving-kindness meditation may be particularly effective in reducing negative emotions including anger, anxiety or depression , and enhancing positive emotions such as joy and hope . The effect of LKM on emotional well-being is particularly pronounced in the first three months of practice.
6 . Other recognitions:
Loving-kindness meditation has been recognized by the Dalai Lama, Tenzin Gyatso, as a means to attain Buddhahood . LKM has also been endorsed by renowned meditation teachers such as Sharon Salzberg and Joseph Goldstein.
The Dalai Lama himself said in June 2007: “The practice of loving kindness can lead to enlightenment; it does not need to wait for that.” Loving-kindness meditation has also been practiced intensely by Tibetan Buddhists for centuries.
7 . LKM as a therapy:
The practice of LKM has been studied for therapeutic effects in people with mood and anxiety disorders, such as generalized anxiety disorder , post-traumatic stress disorder (PTSD) and depression .
It has been found to induce feelings of joy, peace and happiness , reduce sadness , increase pain tolerance and the perception of safety. A review reported that, among the positive effects of LKM on mood and well-being, reductions in depression have been consistently noted.
