Loving-Kindness Heals

Practicing kindness towards ourselves is essential during this especially stressful time with the current COVID-19 pandemic. Meditation is a self-care technique that optimizes well-being and reduces stress. It is a practice of self-love, an intimate relationship with our self. Practicing self-love can be challenging for many of us, but through meditation love is more easily accessible by connecting to the reservoir of love within us.

Many health benefits are associated with the practice of meditation. Meditation decreases stress, anxiety, and depression. Studies show benefits of mediation on symptoms of PTSD. Meditation affects emotional impulsivity and decision making because it relaxes the body. It improves memory and increases efficiency and causes a reduction in pain. Happiness depends on a balanced nervous system; sitting in stillness for a few minutes' daily boosts feelings of joy. (2,3)

At first, sitting with thoughts and noticing every bodily sensation can feel uncomfortable, but with time, like building up muscle, the practice becomes more natural. For beginners or those who are still struggling to be fully present with themselves, it is important to feel safe and supported. Perhaps, reaching out and doing a virtual or guided meditation is a good idea at this time. There are many types of meditative practices that are accessible including focusing on the breath, chanting, gazing on an external object such as candlelight, or even walking meditation.

Lovingkindness meditation is one popular form of Buddhist meditation that cultivates benevolence and increases the capacity for forgiveness, connection to others, and self- acceptance. Self-compassion leads to social connectedness and life satisfaction and counteracts self-criticism and rumination, which are associated with post-traumatic stress disorder. This practice facilitates healing through self- empowerment, reassurance, and safety by increasing positive emotions through the repetition of affirmations. (1)

Beginning Lovingkindness meditation practice:

Start to settle and bring your attention to yourself; notice your breath to anchor yourself in the present moment. Sitting comfortably, recite the following phrases directed toward your well-being. You can begin with yourself because self-love is key to spreading lovingkindness to others.

May I be filled with lovingkindness.
May I be safe from inner and outer dangers. May I be well in body and mind.
May I be at ease and happy. (4)

You can repeat these phrases to yourself as many times or anywhere you like. As you do so bring awareness to an energetic opening of your heart and even place your hands gently on your heart center.

Blog contribution by Chany Moskowitz

References:

1. David J. Kearney, et al. Loving-Kindness Meditation for Posttraumatic Stress Disorder: A Pilot Study. 2013, 26, 426–434

2. Hari Sharma. Meditation: Process and effects. 2015; 36(3): 233–237. Doi: 10.4103/0974-8520.182756

3. Maharishi International University. https://research.miu.edu/tm-technique/

4. Jack Kornfield. Meditation on Lovingkindness. https://jackkornfield.com/meditation-on-lovingkindness/