Could the loving-kindness meditation be the key to unlocking greater optimism?
According to a study led by Birgit Koopmann-Holm, focusing on compassion through meditation can significantly foster an optimistic outlook.
The ancient "Loving Kindness" method and its related compassion meditations have proven especially beneficial among various meditation practices. These practices nurture our capacity for empathy and affection and actively strengthen the neural connections between the prefrontal cortex and the brain circuits associated with optimism, joy, and happiness. Participants can notice these benefits right from the commencement of the practice, with these positive effects escalating over time.
Vishen Lakhiani, in an article titled "This is the No. 1 trait that keeps you 'younger' and 'more attractive' to others, say, psychologists," underscores that meditations centred on compassion can heighten our stress resilience, activate brain regions associated with bonding, mitigate PTSD symptoms, and, significantly, enhance our optimism and positivity.
Echoing this perspective, Raman Mittal, Co-Founder of Idanim, expounds on the mechanics of Loving Kindness meditation. This technique, grounded in Buddhist philosophy, has gained mainstream popularity for its capacity to enhance positive emotions and mitigate negative ones. During this meditation, practitioners focus on specific individuals or groups while mindfully repeating kind and compassionate phrases. Mittal explains, "Those who struggle with stress, fear, or hypertension may find this technique valuable, as it aids in amplifying optimistic feelings while minimizing negative ones."
Integrating these meditations into your weekly routine can bring about a profound transformation. Participants often find the process profoundly moving, even emotionally charged, but invariably in a positive, life-affirming way. As such, Loving Kindness meditation could be the uplifting practice you need to enhance your optimism and step confidently towards a brighter future.
Try this: Start with relaxation and breathing techniques and then:
Think of a member of your family. Visualise them Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Call to mind a friend. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Contemplate someone to whom you are grateful. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Visualise someone you feel neutral about—a person you neither like nor dislike. Send the person these thoughts: May you be happy. May you be healthy. May you be loved.
Visualise someone you don't like or who makes life difficult for you in some way. Send them these thoughts: May you be happy. May you be healthy. May you be loved.
Conjure up a picture of all the people on the world gathered in one place: Send them these thoughts: May all of you be happy and healthy. May you be loved.
Now think of yourself. Say this: “ May I be happy. May I be healthy. May I be loved. …...May I be happy. May I be healthy. May I be loved.”