(Loving kindness may bring more lasting benefits in the area of positive emotions because, while many harbingers of "feel-good feelings", like uplifting films or candy, may bring a temporary lift in mood, these methods may lose some of their potency with repetition. Meditation, on the other hand, brings strengthened benefits with practice--the more you do it, the more you benefit!)
Somewhat recently, Fredrickson showed the effectiveness of loving kindness meditation with a study where she assessed a group of 139 working adults, half of whom were assigned to a 9-week program in loving kindness meditation. Through the course of 9 weeks, the changes were gradual, but significant. The practice of loving kindness meditation led to shifts in people's daily experiences of a wide range of positive emotions, including love, joy, gratitude, contentment, hope, pride, interest, amusement, and awe. These changes in emotions were linked to increases in a wide range of personal resources, including mindful attention, self-acceptance, positive relations with others, and good physical health. Additionally, these changes had a real impact on participants' lives; participants experienced greater life satisfaction and fewer symptoms of depression. This research highlights the importance and effectiveness of creating the daily experience of more positive emotions. Using the practice of loving kindness meditation to do this, you can create long-term gains that can make a genuine difference in your life.
Here's a simple and effective tutorial for practicing loving kindness meditation in your life, starting today. While the practice of loving kindness meditation may have more lasting positive benefits than many other feel-good strategies, the following resources can also help you to experience positive emotions if you rotate them and try a few of them every day.
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Source: Fredrickson, Barbara L., Cohn, Michael A., Coffey, Kimberly A., Pek, Jolynn, Finkel, Sandra M. Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, Vol 95(5), Nov, 2008. pp. 1045-1062.