Loving-Kindness Meditation Guide: How to Practice (includes script)

The world needs more kindness. Indeed, it is said to be the route to happiness and prosperity for all.

This isn't a utopian ideology, though. In fact, research strongly suggests that kind people tend to be happier in life. This makes perfect sense, too. Just consider how fulfilled you feel when you do something out of the goodness of your heart.

We are all capable of kindness, but in our fast-paced, self-centered lives, we are easily distracted from nurturing and expressing this valuable human trait.

The good news is that with a little regular practice, you can harness the spiritually rewarding power of love and compassion through loving-kindness meditation. Let's explore what it is, how it works, what the benefits are, and how you can get started today.

What is loving kindness meditation?

Loving-kindness meditation is a practice that helps cultivate kindness, empathy, love and compassion for self and others.

The practice involves evoking (through thought) goodwill and warmth towards others by silently repeating phrases (mantras).

It is also know as “metta” meditation, a Pali word that means positive energy and kindness towards others.

Loving-kindness practice spans the 4 pillars of love:

Friendliness (Metta),
Appreciation and joy (Mudita)
Compassion (Karuna)
Equanimity (Upekkha).

Loving-kindness meditation usually starts off with a focus on the self. This is because unless we treat ourselves with love and compassion we cannot treat others with the same. The meditation then turns to focus on loved ones, then acquaintances, and then all sentient beings.

What are the benefits of loving-kindness meditation?

Research shows the benefits to be increased positive emotions such as joy, gratitude, hope and contentment. Those who practice loving-kindness regularly report greater life satisfaction and lower levels of depressive symptoms.

Results showed that this meditation practice produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction (1).

One study reported benefits on a range of psychological issues including depression, social anxiety, marital conflict, anger, and coping with the strains of long-term caregiving (2).

There is also evidence that practicing this type of meditation slows aging (3).

Loving-kindness meditation makes you feel more connected to others: to your loved ones, friends and even acquaintances. Regular practice will result in more positive thinking, better social interactions and the healing and maintenance of personal relationships.

One key aspect of loving-kindness meditation is that it reduces one's preoccupation with the self. If you tend to focus on yourself and scrutinize your life, cultivating kindness and compassion towards others will result in lower symptoms of anxiety and depression.

How do you practice loving kindness?

The practice is a form of meditation. You can be seated in the lotus (traditional) meditation position, or sit on a comfortable chair if you find that easier.

The main part of the practice requires your imagination.

You will imagine people you cherish, past or present, standing by your side. You will receive their love and then reciprocate with your mantras.

With loving-kindness meditation comes a profound spiritual transformation and the urge to reflect on our positive emotions. (Jon Kabat-Zinn, 1990).

How long do I need to meditate for?

10-15 minutes is generally long enough to work your way through the practice. Doing this daily is enough to produce positive results.

How long will it be before I see the benefits?

The benefits of any type of meditation practice are apparent after the first session. Simply taking leave of the auto-pilot life we live to be present in the moment for a few minutes reduces stress and anxiety levels.

In the case of loving-kindness meditation we are cultivating compassion, empathy and love, which naturally leaves us feeling happier, more content and at one with the world.

Consider the feeling you get when you help someone in need, or when you do something kind for someone off your own back; this is the type of energy we invoke with loving-kindness meditation.

Are there any loving-kindness scripts/directions I can follow?

Yes. Please feel free to use my script below. This script is designed as a guided meditation but you can read and learn the format and use the phrases (mantras) to repeat silently.

If you are a meditation teacher and want to use this script for a guided meditation recording, you can purchase the script (copyright free) on this page.

Loving-Kindness Meditation Script:

As you relax into position, let go of all external projection and allow your mind to turn inwards, as you prepare to return to a place of love, compassion, and kindness.

Focus on the rise and fall of your breath.

Notice its flow as you inhale through your nose, and then watch as it effortlessly exhales through your mouth.

Breathe in…

And out…

Breathe in…

And out…

Breathe in…

And out…

Now… think of someone in your life who brings you joy and happiness, someone who loves you very much.

It could be a partner, a parent, a sibling, or a close friend.

See that person standing on your left-hand side, radiating warmth and happiness towards you.

Sense their loving energy flowing into your body and allow it to consume you.

Now think of someone else who cherishes you deeply.

See that person standing on your right-hand side, offering their love and kindness to you.

Feel the warmth radiating from their heart to yours.

Now imagine yourself surrounded by all the loved ones in your life.

This may include people from the past and present, people who are still here and those who have passed.

Picture all of these people around you. See their individual faces and welcome them to your meditation with a smile.

Feel their loving energy flowing over your body.

Take a minute to experience the love and warm wishes radiating from each person.

[1 minute break]

It is now time to reciprocate this love.

Consider that all of these people, like you, want to feel happy and loved each day.

Send your loving-kindness to each person by repeating the following phrase in your mind…

May you feel love, may you live in peace, may you be free from harm.
May you feel love, may you live in peace, may you be free from harm.
May you feel love, may you live in peace, may you be free from harm.

Now repeat the following phrase to them in your mind:

May your life be blessed with happiness, health, and kindness.
May your life be filled with happiness, health, and kindness.
May your life be filled with happiness, health, and kindness.

It is now time to extend your loving energy out into the wider world: to colleagues, neighbors and acquaintances.

Like you, these people wish to be happy, to feel love, to be blessed with good health.

Repeat the following phrase in your mind:

May you find peace, love, and happiness in your life.
May you find peace, love, and happiness in your life.
May you find peace, love, and happiness in your life.

Now expand this loving-kindness to all sentient beings on Earth.

Whether man, woman, child, or animal, all sentient beings want to live, be loved, and remain free from harm.

Send everyone on Earth your love and warm wishes by repeating the following phrase in your mind:

May you feel love, may you live in peace, may you be free from harm.
May you feel love, may you live in peace, may you be free from harm.
May you feel love, may you live in peace, may you be free from harm.

Now repeat the following phrase in your mind:

May your life be blessed with happiness, health, and kindness.
May your life be filled with happiness, health, and kindness.
May your life be filled with happiness, health, and kindness.

[10 second break]

Now, come back to the breath. Breathe in and out deeply and slowly, focussing on the rise and fall of your breath.

Breathe in…

And out…

Breathe in…

And out…

Breathe in…

And out…

Let the loving-kindness you have cultivated in this meditation consume your being.

Let it radiate through your heart and mind, as the two become one.

Now slowly open your eyes but remain seated.

Take a few moments to sit and notice how you feel.

Rest in this space while you allow yourself to merge gently back into the world.

As you prepare to move on with your day, express gratitude to yourself for committing to this loving-kindness practice today.

Namaste.

In Summary

Loving-kindness meditation is a rewarding way to cultivate love, kindness, and compassion and share this positive energy with family, friends, and the wider world.

There is no goal to this meditation. The intention is to simply experience the joy of cultivating and sharing love and kindness.

I find this type of meditation to be useful at any time, but very rewarding first thing in the morning and in the evening.

The reason for this is that it's a great way to set out your intention for the day. If you are prone to feeling stressed and snappy, or get frustrated easily, then this will help you stay centered and calm and have patience with yourself and others.

Doing this meditation in the evening is equally rewarding. It makes for better relaxation and sleep quality.

You are able to feel more grateful for your life and let go of any frustration and animosity, making room for the love in your heart to breathe and rest easy.

Practicing loving-kindness meditation will increase self-compassion and kindness towards others, improve your focus and attention skills, and cultivate a deep sense of emotional strength that will help balance your thoughts and actions on a day-to-day basis.