Loving kindness meditation

Since ancient times, Buddhists have been emphasizing a special type of meditation technique, that is Loving-kindness meditation. This type of meditation is a good medium to awaken feelings of happiness, cultivate kindness, positive energy, and develop good feelings towards others.

The practice is also known as Metta Meditation. It is a feeling, which you feel in your heart. that’s why called Loving Kindness Meditation.

“Metta” This word is derived from the word Pali. It means kindness, benevolence, and goodwill. The origin of Metta Meditation or, say, it started with Buddhist traditions. In particular, it has been practiced by Theravada and Tibetans. Scientifically, this meditation has been considered very effective.

The strength of compassion and feeling of love is not limited to family, religion, or social class alone. We start with our own self and gradually provide happiness to all beings. including-

  • Family members
  • Employees 
  • Acquaintances
  • Animals
  • Creature
  • Neutral ones
  • Difficult ones and
  • Finally all beings

The main factor to practice meditation is to show love and kindness toward oneself and these beings.

Benefits of Loving Kindness Meditation

Some of the advantages found by the science of loving kindness meditation are as follows:

Reduce stress and anxiety

The main reason for Metta meditation being famous is to find solutions to the biggest problem nowadays, which is stress. Feelings like jealousy and envy are the cause of stress. The main purpose of this meditation is to eliminate jealousy and jealousy towards each other.


Through meditation, a person becomes aware of his goodness and shortcomings, as well as moves towards strengthening himself. This makes people more self-accepting of the problems of others.

Good behaviour

Through loving kindness meditation, people get positive thoughts and they see every problem as a challenge. This creates a feeling of love for others within them and they look at everyone with a sense of kindness. The desire to help people awakens in them and they think that humanity is their religion.

A Science not a religion

loving-kindness Meditation is a science that has proven to result in calming the mind. It is not a religion. Although it is historically prevalent in many religions around the world including Buddhism, Hinduism, Jainism, Sikhism, Taoism, Judaism and Islam. Meditation improves personal well-being, attention, kindness, memory, performance, positive energy, and self-control.

Control over-thinking

A psychology study found that people who underwent loving-kindness meditation for 8 weeks were found to be less anxious and happier than before.

It has also reduced symptoms of anxiety disorders, such as perceptions of fear, social anxiety, mistaken thoughts, obsessive-compulsive behavior, and panic attacks that do not arise in the brain.

Strengthens the brain

Regular practice also strengthens the brain, as the cerebral cortex expands. It improves your brain, allowing you to get a more kind view of yourself and others.

Feelings of love and kindness

Meta meditation creates feelings of love and kindness towards people. By doing this meditation, you increase your sympathy for others.

Reduces physical pain

A study was found that the loving-kindness meditators and non-practitioners felt the same level of pain, but the meditators had to suffer less intense pain.

How To Do Metta Meditation?

There is no real answer to this, other than just getting started. Although it is as simple as that, there are also some things for the preparation of meditation.

Choose a place

Find a place that is calm and peaceful and where you feel silent environment. A calm environment will allow you to focus on what you are doing and help to keep your mind from wandering.

Sitting position

It is not necessary to sit cross-legged on the floor, or in a lotus position, so long as you are comfortable. This may mean that you are on a bed, chair or floor. You can lean against a wall or use a cushion or blanket. Use whatever you feel comfortable as possible. It should be somewhere where avoid getting distracted.

Choose time and duration

It is ideal to do meditate first thing in the morning before starting their day. Decide what time each day you will set to meditate and for how long you want to do it. Set a quiet alarm so that you know when your time is up, or time it with something like meditation music.

Close the eyes ad focus take deep breath

While it is possible to meditate with your eyes open, closing your eyes will help you go deeper into the practice. some find that they fall asleep by closing their eyes. If so, keep them soft and gaze at a place.

There are many different meditation techniques, the basis for all of them is breath. A deep breath helps to keep long meditation. For slow and deep breathing, you should be practicing pranayama before metta meditation practice.

Practice Pranayama using 7pranayama app before any kind of meditation.

Choose a positive phrase

Meditate on this feeling of inner peace, and imagine that you are relieving stress and breathing in feelings of love.

Repeat for yourself four or five positive sentences like:

  • I am happy and I want to be happy.
  • I am healthy, peaceful, and strong.
  • I’m safe in every way.
  • I am confident.
  • Also, I am able to face every problem.
  • I love myself and others.
  • I am able to fulfill all my goals and targets

Think about others

If you want, you can repeat this word for any other person. For someone who is very close to you – such as a spouse, children, parents, employees, boss, or friend. Feel your gratitude and love for them. Stayed with that feeling.

You can increase these feelings of love towards them and focus on this positive feeling. You can also include people with whom you have a grudge, someone with whom you feel resentful or angry.

The bottom line

As we read above loving-kindness meditation is mindfulness meditation, can help recite positive phrases, minimize negative emotions, self-healing, sweetening, connection toward others, especially in difficult times.

By doing metta meditation, not only will you stay away from psychological diseases like depression, stress, but you will be able to face every problem with strong confidence and develop the ability of kindness, loves, and compassion to others.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional