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Lovingkindness meditation – what does it involve?

Published: 31/08/2023
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Date of the last update: 31.08.2023

In today’s busy world, where stress, anxiety and tension are commonplace, many people are looking for effective relaxation techniques and ways to regain inner peace. One such tool is love meditation, which not only has mental health benefits, but also helps us discover the powerful power of inner love. 

Table of contents:

  1. Love meditation – cultural and spiritual roots
  2. What are the benefits of practising loving-kindness meditation?
  3. How to affirm love?
  4. How long should a meditation last?
  5. Summary

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Love meditation – cultural and spiritual roots

Lovingkindness meditation, also known as kindness meditation or metta meditation, is a practice that focuses on cultivating feelings of love, compassion and kindness towards oneself and others. It involves directing positive intentions and thoughts towards oneself, loved ones, neutral people and even difficult individuals or all beings in general.  

The origins of loving-kindness meditation date back to ancient Buddhist traditions. It is believed to have originated in India over 2,500 years ago and was later incorporated into Buddhist teachings and practices. The Pali word ‘metta’ means love and kindness, as well as benevolence.  

In the context of meditation, loving-kindness meditation involves intentionally evoking feelings of love and compassion towards oneself and extending these feelings to include all beings. It is considered as a way to develop empathy, reduce negative emotions and promote positive social interactions.  

Lovingkindness meditation has gained popularity outside Buddhist traditions and is practised by people of all beliefs. It is often used as a tool for stress reduction, emotional healing and strengthening interpersonal relationships 

What are the benefits of practising loving-kindness meditation?

Practicing lovingkindness meditation offers numerous benefits for our mental health and relationships. It helps reduce stress and anxiety, improves mental health, develops empathy and compassion, strengthens interpersonal relationships, enhances self-acceptance and self-love, positively impacts one’s perspective on the world., alleviates conflict and negative emotions, enhances self-awareness, concentration, and mindfulness, bringing peace and joy to life. The practice of lovingkindness meditation is a transformative tool that enables us to explore and nurture the potent force of inner love, yielding beneficial effects across various facets of our lives. 

How to affirm love?

The practice of love meditation is a powerful tool to affirm love not only towards yourself, but also towards others. Here are the steps for you to practice love meditation: 

Finding a quiet place: Choose a place where you can concentrate and relax. This can be in your home, in the garden or in a special room dedicated to meditation. 

Comfortable position: Sit in a comfortable position, such as the lotus position or on a chair. It is important that your body is in a position that will enable you to sit for long periods of time while maintaining focus. 

Relaxing the body: Start your meditation with a few deep breaths to help you relax. Then turn your attention to your body, starting from the top of your head and slowly moving downwards, relaxing each part of your body. 

Focusing on the breath: Concentrate on your breath, taking full, deep breaths and allowing the breath to flow naturally. Use a belly breathing technique where you inhale deeply and exhale freely through your mouth. 
Visualisation: think of a person you want to bestow love on. It could be someone close to you, someone with whom you have had an unusual relationship or someone with whom you have tensions. Visualise this person and imagine that you surround them with love and kindness. 

Feeling the love: Breathe in along with the thought of that person. As you inhale, imagine that you are absorbing the love and kindness that is within you. Then, as you exhale, imagine that you are sending that love towards that person. Repeat this cycle, focusing on the positive feelings of love. 

Repeating affirmations: During meditation, use affirmations that emphasise your intentions and feelings of love. Choose a phrase such as “I bestow love and kindness on everyone” or “My love affects others positively”. Repeat them in your meditation, focusing on their meaning. 

How long should a meditation last?

Lovingkindness meditation is a practice that truly harnesses power when done regularly. A daily commitment is key to getting the best results. While it may seem that 10-15 minutes a day is a small chunk of our time, regularity and constancy in practice make all the difference. 

Lovingkindness meditation is like developing a new muscle in the mind and heart. The more often we practise, the stronger and more flexible it becomes. Over time, our ability to experience love and kindness becomes more natural and organic. 

When you dedicate 10-15 minutes a day to lovingkindness meditation, you create conscious and intentional spaces for yourself to focus on feelings of love and kindness. This is the time when you can immerse yourself in the inner experience of love and develop your empathy for yourself and others. 


Lovingkindness meditation is a practice that benefits mental health and relationships. By practising for 10-15 minutes on a regul One such tool is lovingkindness meditation, which not only provides mental health benefits but also helps us tap into the profound force of inner love. ar daily basis, we can experience benefits such as reducing stress, developing empathy, strengthening interpersonal relationships and enhancing self-acceptance. By focusing on visualisation, breathing and love affirmations, we can affirm love towards ourselves and others, influencing our perceptions and creating space to grow and develop the potent force of inner love. Love meditation is a transformational tool that opens us to experiencing. more love and harmony in our lives. 


Naturally Balanced
The Naturally Balanced team includes experts in their field who create the best content for you, collaborating on their knowledge and experience.