Increase Well-Being and Spirituality with Loving Kindness Meditation
By John M. de Castro, Ph.D.
“Loving-kindness refers to a state of unconditional kindness and compassion for all beings. . . Some studies suggest you can boost your empathy and feelings of connection and reduce your implicit bias, anger, depression and anxiety.” – Heart.org
Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which work best for improving different conditions. One understudied meditation technique is Loving Kindness Meditation. It is designed to develop kindness and compassion to oneself and others. The individual systematically pictures different individuals from self, to close friends, to enemies and wishes them happiness, well-being, safety, peace, and ease of well-being. Although Loving Kindness Meditation has been practiced for centuries, it has received very little scientific research attention.
In today’s Research News article “The Effect of Loving-Kindness Meditation on Flight Attendants’ Spirituality, Mindfulness and Subjective Well-Being.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7349275/) Liu and colleagues recruited flight attendants who were 21-40 years old, physically and psychologically healthy, and 78% female and randomly assigned them to either a wait-list control condition or to receive 5 90-minute sessions of Loving Kindness Meditation training over 8 weeks. They were also encouraged to practice at home and at work. They were measured before and after training for mindfulness, spirituality including meaning, trust, acceptance, caring for others, connection with nature, transcendence, and spiritual activity, and subjective well-being which is a composite of scores on satisfaction with life, and positive and negative emotions.
They found that in comparison to baseline and the wait-list control group, the Loving Kindness Meditation produced a significantly higher level of spirituality and a large (30%) significant increase in subjective well-being. Hence, the Loving Kindness Meditation improves with psychological and spiritual well-being of the practitioners. It is interesting that this happened in young and psychologically healthy individuals. They would be expected to be relatively high in subjective well-being to start with. So, producing a further large increase is remarkable.
So, increase well-being and spirituality with Loving Kindness Meditation.
“To send loving-kindness does not mean that we approve or condone all actions, it means that we can see clearly actions that are incorrect or unskillful and still not lose the connection.” – Sharon Salzberg
CMCS – Center for Mindfulness and Contemplative Studies
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Liu, C., Chen, H., Liu, C. Y., Lin, R. T., & Chiou, W. K. (2020). The Effect of Loving-Kindness Meditation on Flight Attendants’ Spirituality, Mindfulness and Subjective Well-Being. Healthcare (Basel, Switzerland), 8(2), 174. https://doi.org/10.3390/healthcare8020174
Background: This study investigated: (1) the effects of the loving-kindness meditation (LKM) on mindfulness, subjective well-being (SWB), and spirituality and (2) the relationships between mindfulness, spirituality, and SWB. Methods: 98 flight attendants from Xiamen Airlines in China were recruited and randomly assigned to the LKM training group (n = 49) or the waiting control group (n = 49). The LKM training group underwent an 8-week LKM training intervention, and the control group did not undergo intervention. The three main variables (SWB, mindfulness, and spirituality) were measured both before (pre-test) and after (post-test) the LKM training intervention. Results: In the experimental group, SWB and spirituality increased significantly. In the control group, no significant differences were observed for the three variables between the pre-test and post-test. Conclusions: Our results indicated that LKM may help to improve SWB and spirituality. However, the mechanisms which underlie the effects of the LKM on mindfulness, spirituality, SWB, and other psychological constructs require further elucidation.