“Metta is the priceless treasure that enlivens us and brings us into intimacy with ourselves and others. It is the force of love that will lead beyond fragmentation, loneliness and fear. The late Hindu guru Neem Karoli Baba often said, “Don’t throw anyone out of your heart.” One of the most powerful healings (and greatest adventures) of our lifetime can come about as we learn to live by this dictum.” – Sharon Salzberg
In the past Psychology focused on negative states and emotions, such as mental illness and depression, anxiety, hate, anger etc. Although this resulted in greater understanding and better treatments for people who were suffering, it also resulted in a neglect of positive states and emotions such as happiness, love, compassion, joy, etc. But, in the last couple of decades it has dawned on the field that perhaps positive states may be important to cultivate. They could serve not only as antidotes and treatments for the negative states and emotions, but also could improve the existence of the mentally healthy. This new movement has been labelled Positive Psychology. It is dedicated to discovering ways to promote and enhance human flourishing; to develop better and happier lives.
An ancient practice of “metta” meditation has been promoted as a possible method to develop positive states and emotions. “Metta” meditation is also known as Loving Kindness Meditation (LKM). It is a deceptively simple practice (see http://contemplative-studies.org/wp/index.php/2015/07/26/meditation-techniques-loving-kindness-meditation/) that is aimed at developing kindness and positive regard for the self and others. But, as simple as it may be, it has profound effects (see http://contemplative-studies.org/wp/index.php/category/contemplative-practice/loving-kindness/). LKM has been shown to improve positive mood, improve social interactions. and the complex understanding of others. It has also been shown to decrease negative emotions and to be an effective treatment for depression. This suggests that LKM may be an important practice for not only the treatment of negative states and emotions, but also for the promotion of human flourishing and happiness.
In today’s Research News article “The effect of loving-kindness meditation on positive emotions: a meta-analytic review”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4630307/
Zeng and colleagues review the literature on the effects of Loving Kindness Meditation (LKM) on positive emotions and well-being. The reviewed literature showed that LKM produced significant positive effects on the practitioners’ immediate and overall daily positive emotions with moderate effect sizes. These effects were seen both with short-term and long-tern LKM practice. LKM mainly cultivated peaceful or prosocial positive emotions. Thus, the published literature supports the use of Loving Kindness Meditation for enhancing positive emotional states.
There is a need to investigate the mechanisms by which LKM may be having its effects. One possibility that is supported in the research literature is that LKM improves emotion regulation. This allows the individual to fully experience the emotion yet respond to it adaptively and constructively. Hence, in part LKM may enhance positive states by allowing the individual to better deal with negative emotional states. It has also been shown that LKM reduces the psychological and physiological responses to stress. By feeling less stressed LKM practitioners may experience more positive emotions. Another possibility is that LKM enhances self-regard, allowing the individual to feel good about themselves as well as others. Regardless of the mechanism, it appears clear that Loving Kindness Meditation can be recommended as a practice to enhance positive emotions and states.
So, feel better emotionally with loving-kindness meditation.
For one who mindfully develops
Boundless loving-kindness
Seeing the destruction of clinging,
The fetters are worn away.
- Buddha
CMCS – Center for Mindfulness and Contemplative Studies