Loving-kindness meditation is an act of cultivating compassion. According to this article, loving-kindness meditation has an abundance of benefits ranging from decreased self-criticism, increased empathy and social connection. It even alleviates migraines and symptoms of PTSD.
How to do a loving-kindness meditation:
Sit in a comfortable position, ready for meditation. Take a few deep breaths and progressively slow down your exhale to relax your body. First, call your attention to yourself since we need to practice self-compassion in order to empathize and care for others. Express loving affirmations in your mind.
May I be well. May I be happy. May I be peaceful and at ease.
Once you have a feeling of love or self-compassion, connect to the feeling, and repeat the affirmations. Next, call attention to another person – perhaps your carepartner – and express the same loving words in their direction. Mindfully focus on the words as you set your intention.
May she be well. May he be happy. May they be peaceful and at ease.
You may want to concentrate on a visual of this person in your mind`s eye in order to hold your attention. Connect to the feeling of compassion, extending your well-wishes towards this person.
Bring your attention to other people including any other helpers in your life, your neighbours, your family members, and friends. Wish each person well until you have completed your meditation.
May you be well.
May you be happy.
May you be peaceful and at ease.