Health · Oct 28, 2026 · 6 min read
Mindful Eating: A simple way to control your cravings and loose weight
A simple guide to mindful eating What is mindful eating? First, let’s understand the concept of mindfulness and how yo...
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We live in a fast-paced world today. Every minute of our life, we are bombarded with sensations from the world around us. We wake up by looking at our smart phones, continue the rat race for money, and end the day by scrolling through social media until we fall into a stressful sleep. There is simply no time left for us to look inward.
As humans, we need to spend quality time with ourselves. When we don’t, it can lead to serious issues including restlessness, severe stress, and even suicide. According to Our World in Data, globally around 80,000 people die from suicide every year. And this number cannot be ignored. If we pay more attention to ourselves, stress and other negative feelings that may lead to suicide can be minimized drastically.
Loving-kindness meditation is one of the best techniques you can adapt to connect with your inner self and find peace within.
Loving-kindness meditation (LKM), also known as Metta meditation is a popular Buddhist meditation technique. This technique teaches us to look inward and love ourselves, and those around us. Practicing loving-kindness meditation has scientifically proven benefits.
According to the Harvard Review of Psychology issue in 2018, loving- kindness meditations help those with borderline personality disorders and reduces chronic pains such as migraines. Some studies prove that loving-kindness meditation improves gratefulness, empathy, self-acceptance, and emotional wellbeing.
According to Buddhist teaching, this Metta meditation has a wide variety of benefits. Some of them are;
These benefits are proven through various scientific studies as well.
Loving-kindness is a simple meditation technique. You can practice it for a few minutes and still reap the benefits.
To start the meditation, take some time off your day and find a quiet, peaceful place. It is preferable if there are no sounds or other distractions. Although it’s not going to be easy, you need to practice your mind to fully focus on yourself. So, you’ll have to ignore fleeting thoughts and pay attention to receiving and spreading loving kindness.
After you find a suitable place, sit comfortably. Make sure that your back is straight and your feet touch the floor. Proper positioning is important for the health of your body and will improve your respiration and blood circulation. Close your eyes and start gazing inwards. Take a long, deep breath and release, thinking that you’re letting go of all your stress and troubles.
Now take another deep breath and imagine yourself filling to the brim with all the love of the universe. Now, follow these three steps to give and receive loving-kindness.
Imagine a loved one standing next to you. It can be a living or deceased person. This person loves you with all their heart and wants the best for you.
Reflect on the positive qualities of the person. Think about the things they have done for you. Imagine their love flowing towards you.
After you receive loving-kindness from your loved ones, send back. Saying a mantra out loud is the most effective way to fully focus on sending loving-kindness. You just need to say these words out loud three times.
Just as I wish, may you have good health, happiness, and peace
Repeat the process and imagine sending loving-kindness to all the loved ones around you. Then, imagine sending loving-kindness to neutral people who do not have a strong connection to you. Finally, picture the earth as a globe and send your loving-kindness to every being. Finally, take a deep breath and release it to end the meditation. Then, if you feel ready, you can open your eyes.
Most of the time, loving-kindness doesn’t come easily or naturally. So, this meditation requires practice. For ease, this technique has been divided into four stages. You can master each stage one by one. Loving-kindness meditation has short term and long-term benefits. So, allocate even a few minutes of your day to purify your mind and you’ll start feeling better, immediately.
While practicing this method, your mind will start sowing the seeds of self-acceptance, and eventually, you’ll be able to empathize and forgive even a hostile person. As the Buddhist teaching says; “Hatred can only ever be defeated by loving-kindness”. So, through spreading loving kindness to a hostile person, you will experience peace of mind.
Through practicing this meditation technique, your mental health will improve and you’ll start feeling more connected to yourself. So, to battle the negativities of life and move towards more positive, mindful living make loving-kindness meditation a part of your life.
This article is general information, not medical advice. For advice about your own health, book a visit with a regulated health professional.
A simple guide to mindful eating What is mindful eating? First, let’s understand the concept of mindfulness and how yo...
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