There is evidence to show that practicing loving kindness meditations regularly improves resilience, decreases chronic pain, slows biological aging, increases emotional intelligence and positive emotions, and decreases negative ones.
A simple way to start is by making a list of what you can be grateful for. It can be as simple as ‘I heard a child laugh’ and ‘I noticed the wonder and joy in that moment’, or ‘I spotted a beautiful flower on my walk today’.
The importance of naming simple things is to realise how much we have in our lives, and how much abundance is right in front of us, it is especially important to do this when our lives are difficult, when are stuck, or feeling miserable. I have found this hard at times it is not an easy thing to do but it is an important process and can really change how you feel.
A loving kindness meditation will focus on first sending love, understanding and compassion to ourselves, talking to ourselves as our own best friend, using a gentle nurturing voice, and silencing the inner critic.
I had a moment the other day when I felt I hadn’t quite achieved something and instead of criticising myself, I spent a few moments congratulating myself on how I had taken steps and planned something. It might not have turned out how I expected but the process of planning and taking steps itself was an achievement.
The next part of a loving kindness meditation is to send loving kindness to your family and friends you can use the metta prayer popular in Buddhism.
May you be happy, may you be well, may you be safe, may you be at peace
You can then start to imagine or visualise yourself sending the loving kindness out far and wide, across the globe.
Remembering the gratitude and small blessings you have in your life right now. As we show compassion and kindness to ourselves this allows us to exhibit this compassion outwardly, fostering an altruistic view of the world.