Loving-Kindness Meditation - More Powerful than Affirmations

Loving-kindness meditation.

This form of meditation also uses positive statements, but they’re not affirmations or positive self-talk. Instead, loving-kindness meditation incorporates loving-kindness phrases that are wishes. The affirmation, “I’m becoming stronger every day,” is more powerful as a loving-kindness phrase, “May I feel strength throughout my day.” The affirmation is an absolute “I’m becoming,” which can trip up some people. The loving-kindness phrase is an intention, a wish, a hope. 

Some people see affirmations as self-esteem boosts (like inflating a balloon that already has air). For some people (particularly those with a strong sense of self-esteem), affirmations may be helpful and can inspire them to tap into the strongest parts of themselves. 

Loving-kindness meditation phrases, in contrast, are invitations. For most people, loving-kindness meditation helps to soothe our souls and minds and invites us to plant seeds within ourselves to be more mindful, to be more kind, to be more compassionate towards ourselves.

Greater Good in Action, which is part of the Greater Good Science Center at the University of California, Berkeley, provides a number of loving-kindness phrases that you can use to get started. Besides the phrases, it’s helpful to sit comfortably and close your eyes. Your body position is just as important as the intentional phrases that you say.

Consider the powerful effects of loving-kindness meditation. This form of meditation helps you to connect with the deepest parts of yourself, whether or not your self-esteem is high or low. Loving-kindness meditation is about developing compassion and kindness towards yourself—and others.

— by Wayne Martin