The loving kindness Meditation is one of the most popular meditation techniques around. People who practice this meditation have experienced increased capacity to forgive people, self-acceptance, connecting with others and more. The main focus of this meditation technique is to be benevolent and kind towards self and others.

The benefits of loving-kindness meditation are manifold. Those who practice this will avail regular benefits of meditation and acquire special qualities such as being generous, sympathetic and empathetic towards others and to themselves. We have tried to help you with how to do loving-kindness meditation effectively by mentioning certain important aspects of the practice.

1. Time

Time is the first thing you should manage to have for yourself. After deciding to practice loving-kindness meditation or any type of meditation, find some quality time for yourself. Sit comfortably in a place, relax your muscles and take few breaths.

2. Imagination

Once you sit for meditation. Imagine yourself experiencing complete physical and mental awareness. Visualize you are experiencing inner peace and joy. Focus on this feeling. You are breathing out all the tension and inhaling the positivity, peace and joy. Have this mindset throughout the meditation.

3. Positive Phrases

Keeping positive phrases and repeating them during the meditation will be of great help for you. There are several positive phrases. But phrases like ‘may I be happy’, ‘may I be safe’, ‘may I be healthy’, and ‘may I be peaceful’ will be effective. You can also use your own positive phrase to enhance your meditation.

4. Come Back

We all are humans and are not perfect. If you lose your concentration during the meditation, do not panic and worry. Redirect your mind and come back. Just start afresh.

5. Shifting Focus

Once you settle with yourself, it’s time to focus on others. As you are filled with positivity, now you must share the same with others. Begin to shift your focus on your loved ones. Feel the gratitude for the gift of them. Stay in the feeling for some time and repeat if you wish.

6. Revisit The Feeling

Once you complete your meditation. Slowly open your eyes. You can always revisit this beautiful moment during the day. Enjoy the feeling you are experiencing after the meditation. Keep the same spirit throughout the day.

Related Article: The 5 Most Common Benefits of Mindfulness Backed by Science

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