Meditation and mindfulness are frequently in the news, mainly because of the dramatic increase in research projects showing the many benefits these practices bring. In the graph below you’ll see that from around a dozen scientific journal articles on mindfulness being published in the entire decade of the 1980s, there are now several hundred papers being published each year, with the numbers increasing annually.
Although most of the focus in this research has been on mindfulness, there’s now an increasing emphasis on exploring the benefits lovingkindness (metta) meditation. Lovingkindness is really just the very familiar quality of “kindness.” Kindness is a recognition of ourselves and others as feeling beings — we all want to be happy, it’s good to be happy, and none of us wants to suffer. When we recognize that a person we’re with feels, and that they, just like us, prefer happiness to unhappiness, then we naturally want to act in ways that help them and don’t want to act in ways that cause them unnecessary distress. In other words, we act kindly. We value them. We treat them with respect and consideration.
The difficulty we have is that we get so wrapped up in our lives that we forget about all this. We forget that we want to be happy, or that it’s even possible. Forgetting that other people have feelings, we fail to empathize with them and to take their wellbeing into account. And so we act unkindly, to ourselves as well as others.
Kindness meditation trains us to keep in the forefront of our minds an awareness of the fact that we are all feeling beings. It helps us to empathize and to desire the wellbeing of ourselves and others.
This makes a huge difference to our lives—not just to our emotional states, but to our bodies, our relationships, and the entirety of our experience.
- One study at Duke University found that an 8 week course in lovingkindness led to significant improvements in back pain, even after the study had ended. In other words, when we’re kind, we’re less stressed and physically feel more at ease.
- An Emory University study showed a strong relationship between the time spent practicing meditation and reductions feelings of distress, but also a decrease in inflammation. When we’re more at ease, we produce less adrenalin and less cortisol, which is a stress hormone. This leads to decreased inflammation in the body. That’s why the participants in the Duke study had less pain.
- At Stanford University it was found that just a few minutes of lovingkindness meditation increased feelings of social connection and positivity toward strangers. This leads not just to us feeling more at ease with others, but to them feeling more at ease with us! They see us as less threatening, and as people they want to be with. And so they offer us more kindness and social support. In this way, our entire social experience changes. It’s not hard to see how this then leads to other benefits. For example, if others want to help us we may benefit through receiving advice and encouragement, and even through job offers and material assistance.
- A University of North Carolina study found that not only does lovingkindness practice increase our daily experience of positive emotions, it heightens our mindfulness and leads to improved health, reduced illness symptoms, greater emotional support, and an enhanced sense of purpose in life. What we see here is a cascade effect.
The conscious cultivation of kindness leads to a chain reaction of wellbeing. I call this effect “The Kindness Cascade.” It’s a transformative shift that starts within. Wellness and wholeness are developed inside us, but radiate out into the body and into our lives and communities, bringing benefits that are physical, emotional, social, material, and spiritual.
To begin developing kindness is easy: just visit the lovingkindness section of our website, where you’ll find a step-by-step guide to the practice, including guided meditations.
Great article! Thank you for sharing so much about lovingkindness practice. I will definitely try it and guided meditations are the only way for me to go…
Good luck, Eva! There are a lot of resources on this site, and we also from time to time run online courses on lovingkindness meditation. In the next month or so we’ll be posting our 2017 program of events, and you’ll be able to see what’s available.
Thank you for this piece. I attended a loving kindness seminar with Tara Brach and it really deepened my practice. I often think about how love and kindness can get so ‘buried’ within us.
My thoughts on the seminar with Tara Brach can be accessed here: https://mymeditationproject.com/tarabrach/