Researchers at the Mayo Clinic have found that regularly practicing a phenomenon they call "loving kindness” can profoundly change your attitude, outlook, and health[1].
Even better, regular practice rewires the brain to be more present and kinder to yourself and others, giving your focus and mood an added daily boost.
Here are three simple practices to get you started.
1. Loving-kindness meditation (LKM)
LKM is a quiet, solo reflective practice that focuses thought on the heart region and encourages warm, tender thoughts about a loved one or cherished others. In one study, one hour of LKM a week led people to report greater positive emotions – love, contentment, joy, satisfaction – during their social exchanges with others.
The researchers also documented health benefits from regular practice of LKM that include:
- Reduced pain and tension from migraines
- Reduced symptoms of depression
- Possibly slowing the aging process. Studies have found that women who practice LKM have longer telomeres, which are like little end-caps on your DNA. Shorter telomeres have been associated with faster aging.
Even small periods of practice can help. One study found a 10-minute session of LKM increased feelings of social connection and positive feelings toward others.
2. Acts of kindness
This one is exactly what you’d imagine. Intentionally set a goal to be kinder to others.
Strategies can be as simple as doing something nice or unexpected for a loved one or even a stranger. Hold a door open for the person behind you. Offer a warm greeting or smile when unexpected. Make a special effort to extend kind words to someone. Send a friend or family member a simple text or email message – or forward an article you think they might enjoy – to tell them you are thinking about them. Take a few extra minutes to help or listen more closely to another.
Regular acts of kindness make you feel good – and beget more kindness.
Neuroscientists have confirmed that thinking or acting kindly toward others activates the part of your brain that makes you feel pleasure. It also releases the hormone oxytocin that increases interpersonal bonding and feelings of enjoyment from social interactions — the higher your oxytocin levels, the kinder and more generous you may become.
3. Gratitude
Everyone has something good in life for which to feel grateful. What’s on your list? If the answer does not come easy, it’s time to start building your list, literally. One way to increase feelings of gratitude is to write them down in a hand-written or virtual journal.
Researchers have found that feeling thankful for life’s little blessings can improve sleep, diminish fatigue, increase confidence, and even lessen depression.
And keeping some form of a gratitude journal — writing down happy moments, beautiful observations, or people or things you’re grateful for in your life — has been found to improve biological markers of heart health.
Like any other skill set, expressing kindness and gratitude gets easier with practice – and the benefits multiply. Start slow and simple with activities such as
- Spend a few minutes each day thinking positive thoughts about the important people in your life.
- Reflect on your week and write down a few things you’re most grateful for. Why not keep some slips of paper and a gratitude jar on your bedside table: end your day by writing down one special something from your day and putting it into the jar. You’ll drift off to sleep with positive feelings about a special someone or something – and have a wealth of reminders for those times when you feel down or alone.
- Set aside 10 minutes to sit quietly, meditate, or simply think warm tender feelings about a loved one that comes straight from your heart.
The world – and your relationships – will be better for your efforts. And you just might become a happier and healthier you.
[1] HOUSECALL, Vol. 19, Issue 24, March 22, 2018. Accessed online March 22, 2018 at https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/how-sharing-kindness-can-make-you-healthier-happier/art-20390060/?utm_source=newsletter&utm_medium=email&utm_campaign=housecall