165. Loving kindness meditation (LKM). Metta explained ...
Springing from Yoga Sutra 1:33, which encourages us to cultivate positive attitudes like friendliness, compassion, joy, and equanimity, we find a parallel in the practice of Metta Meditation or Loving-Kindness Meditation. This practice, with roots in both Buddhist tradition and modern psychology, has been extensively studied for its profound effects on mental and emotional health. Dr. Barbara Frederickson, a researcher at the University of North Carolina at Chapel Hill, has explored the many benefits of Metta Meditation. Her research reveals that practicing loving-kindness meditation can increase feelings of joy, love, resilience, and personal resources. It is also associated with reduced cortisol levels, which are often elevated in states of stress, and can even improve empathy and reduce chronic pain.
The positive outcomes of Metta Meditation are thought to arise from several key mechanisms in the body and brain. One of the primary effects is increased neuroplasticity, which enhances the brain's ability to form new connections and adapt to experiences. This adaptability is crucial for emotional resilience, allowing us to more easily shift away from stress and negativity toward peace and balance. Additionally, the practice of loving-kindness meditation improves vagal tone, which refers to the health and responsiveness of the vagus nerve. A healthy vagus nerve can help calm the nervous system, support emotional regulation, and create a greater sense of well-being and connection with others.
To begin practicing Metta Meditation, one should first find a comfortable position, whether seated in a chair or on the floor. With eyes gently closed, it helps to relax and allow oneself to reach a peaceful, grounded state. Once calm, the practitioner silently repeats a series of well-wishing phrases, such as "May you be happy, may you be healthy, may you live with ease." This process begins by directing these statements toward oneself, offering self-compassion and kindness. Then, the focus moves outward: first to a loved one, then to a neutral person, and next to someone who may be challenging or difficult. Finally, the phrases are extended to all beings or groups of people before returning the well-wishes to oneself.
Through Metta Meditation, the practitioner trains the mind to respond to people and situations with warmth, compassion, and equanimity—qualities that resonate strongly with the teachings of Sutra 1:33. This practice not only fosters a sense of inner peace but also supports our relationships, well-being, and the ability to cope effectively with life’s ups and downs.
