Beltway got you like GRRRR? Read about this easy, 5 minute, feel-good meditation that will turn your mood around, change your brain and make you younger. Seriously?? Yep.
There have been numerous scientific studies on this type of meditation and the findings are incredible - take my word or click the links and check out the science for yourself. Y'all know I love science!
1. Lovingkindness meditation was shown to slow the aging process (by increasing telomere length). WOOOHOOOO!!! If this isn't motivation to start meditating I don't know what is! Hoge et al (2013)
2. It combats depression by decreasing negative emotions and increasing positive emotions through increased vagal tone.
Fredrickson, Cohn, Coffey, Pek, & Finkel, 2008 & Kok et al (2013).
3. It decreases migraines, chronic pain, and PTSD symptoms. So you mean I can be my own pharmaceutical factory at no extra charge? Yaaaaassss :)
Tonelli et al (2014) , Carson et al., 2005, Kearney et al (2013).
4. It increases gray matter volume in the brain which affect empathic response, anxiety, and mood. Gray matter volume usually decreases as we age so this is huge. I mean yuge! Leung et al (2013); Lutz et al (2008); Lee et al (2012).
5. It increases compassion and empathy, and reduces your bias toward others. So if you find yourself to be a people hating narcissist, like I was, there is hope for you ;). Klimecki, Leiberg, Lamm and Singer (2013), & (Kang, Gray & Dovido, 2014)
6. It's effective in small doses and has long term impact. Shyeah!
Hutcherson, Seppala and Gross (2008) & Cohn et al (2011) respectively.
Are you motivated to try meditation now? I teach a weekly $7 meditation class on Mondays at 7pm at YogaWorks in Columbia, MD and this Monday the 26th of June we'll be practicing Lovingkindness. Or, here is an online guided version from the great Tara Brach. Once you have practiced this a couple of times in a group you can easily lead yourself at home.
(Self) Love is all you need!
(and the rest falls in place)
Adapted from 18 Science Based Reasons to Try Lovingkindness Today my Emma Seppala, PhD