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When times get rough, it is easy to let your mind get flooded with all sorts of negative thoughts. Showing love and kindness is also something that is becoming harder for people since the COVID-19 pandemic. Loving Kindness Meditation (LKM) has been shown through studies and literature to have proven benefits, and it provides a variety of positive results both mentally and physically. Everyone can benefit from LKM, and it is becoming more popular every day.

How To Practice LKM

Here is a simple 5-Step LKM technique to try:

Find a quiet space and sit comfortably. Eyes should be closed, and the body should be relaxed. Take in a few breaths.

Think of someone very close, like a relative or best friend who says, “May you be well, happy, and at peace; May you be free from pain, hunger, and suffering.”

Direct this mantra onto oneself by repeating the same phrase but replace the “you” with “I.”

Next, extend the blessing out towards other people in the order of descending affection. Replace the “I” with someone admirable, like a hero or mentor. Next, move on to a friend or family member, then a neutral person (someone such as a co-worker who is only an acquaintance). Then lastly, choose someone difficult or toxic.

End the meditation by spreading the blessing to all things without any differentiation or leaving anyone out no matter how difficult things are right now.

There are several variations of KLM meditation techniques, and it is encouraged to learn more about this practice so that its benefits can be maximized.

Proven Benefits and Positive Results

This type of meditation is not easy because it is natural to have some resistance since many people are not comfortable giving and receiving love and kindness. As a result, its effects are more empowering and provide an immediate deep sense of self-worth. Scientific studies and literature have shown that LKM enhances positive conditional emotional states of compassion and kindness.

Practice LVM Daily

To reap the rewards of LVM meditation, learn mantra scripts and repeat them daily. This self-care technique will immediately reduce stress and improve well-being. The benefits of LVM allows practitioners to treat themselves with more compassion and achieve an elevated sense of self-worth during the most challenging times.      


John Kaweske of Colorado Springs is a biodiesel fuel and technology expert. As President of Bio Clean Energy, S.A., he draws from 20 years of professional experience to offer valuable insight into the industry. When he isn’t working on clean energy efforts, he’s spending time with his family and practicing daily meditation.