Typically, meditators start by directing the phrases to themselves, then aim the phrases of goodwill toward a mentor or benefactor, then someone they feel neutral about, then someone toward whom they have difficult feelings, and finally the idea is to expand the circle of loving-kindness to include all sentient beings. The good intentions cultivated by loving-kindness meditation lead to more supportive self-talk and better moods. Research shows that loving-kindness meditation is “dose-dependent”—the more you do, the more powerful the effects. One of the key benefits of loving-kindness meditation is reduced negative emotions like anxiety and depression and increased positive emotions like happiness and joy. Excerpt adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer.
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