There are many types of meditation that you can try. One of them is loving-kindness meditation. Besides being able to help you get peace of mind, this type of meditation is also known to improve your quality of life. Meditation is also not difficult to apply, really.
Loving-Kindness Meditation is also known as Metta meditation. This meditation is done by sitting like doing meditation in general. The thing that distinguishes metta meditation from other meditations is that you do it while mentioning positive sentences.
Various Benefits of Loving-Kindness Meditation
Metta meditation is known to provide peace of mind and mental balance so that your emotions become more stable and your body’s health is also better. Here are the benefits of metta meditation that you can get:
1. Love yourself
Without you guessing, metta meditation can actually be an attempt to love yourself. Relaxation techniques coupled with saying positive words are able to help eliminate all negative energy so that the body and mind become more relaxed and create awareness to love themselves.
In addition, metta meditation can also increase positive emotions that make a person stop doubting and criticizing themselves. This is evidenced by a small study that states that people who apply this meditation tend to be less critical of themselves compared to those who do not.
2. Improving social relationships
Loving-kindness meditation also makes oneself more empathetic to others. This will make your social relationships better and better quality. It has been proven by a study that states that positive emotions will have an impact on positive social relationships as well.
3. Slows down the ageing process
Ageing is indeed a natural process that will occur in the body. However, do you know? Metta meditation is thought to slow down the ageing process. With this meditation, the cells and organs of the body can remain young and function properly, even though they are no longer young.
4. Reduce the symptoms of various mental illnesses
A number of studies have proven that metta meditation can increase love and gratitude, thus helping to reduce stress and symptoms of anxiety disorders. Routine relaxation techniques are also able to help reduce depression and symptoms of PTSD.
In addition, in other studies, it is mentioned that positive emotions built from metta meditation can improve some symptoms of schizophrenia, for example, symptoms of not wanting to bathe, not wanting to talk, or not showing emotions.
5. Reduce the symptoms of certain diseases
Not only mental illness but applying metta meditation is also able to reduce physical complaints. This is evidenced by research showing that inner calmness gained from metta meditation can reduce migraine symptoms in people with chronic migraines as well as lower back pain.
How to Apply Loving-Kindness Meditation
To apply metta meditation, you don’t need to use any tools. You can also do it anywhere, as long as the atmosphere is calm enough for you to concentrate more.
Here’s how to apply loving-kindness Meditation that you can do:
- Sit comfortably and close your eyes, then inhale and exhale regularly.
- Say words or phrases of hope for yourself, such as “May I always be given health and happiness.”, “May I be strong and always be confident.”
- Also, say any hope you may have for others. Call it his name, then say your wishful thinking.
- Repeat the words or phrases several times until your soul feels calm. Avoid judging yourself or using negative sentences.
- While expressing your hope, you can imagine beautiful things, such as a beam of light or someone you hope is smiling.
That is the benefit and way of doing loving-kindness meditation. It is important to remember that the benefits of metta meditation mentioned above cannot happen instantly. It takes patience and consistency in applying this method to get the most out of it.
If you want to do loving-kindness meditation as a treatment effort to overcome certain diseases or erratic psychiatric conditions, you should consult a doctor or psychologist as well, yes. Certain conditions may require treatment as the main therapy in addition to meditation.