Loving-Kindness Meditation as Self-Help: two week Randomised Control Trial
This study aimed to evaluate whether a fully self-help (unguided except for audio) loving-kindness meditation (LKM) program produces better short-term mental health and social-emotional benefits than (a) a self-help mindfulness meditation of equal length or (b) an active deep-breathing control practice. 130 Japanese undergrad/graduate students were randomised, and assessed on various metrics (stress; self-compassion; social approach motivation; social avoidance motivation; social connectedness; positive and negative emotions). They were also tasked with logging a evening diary to help assess changes.
At the end of the two weeks, all three groups reported reduced stress symptoms; ; self‑compassion increased; social approach motivation increased; social connectedness increased; negative emotion decreased. Interestingly, those doing loving-kindness meditations reported higher daily positive emotion in their daily diaries compared to mindfulness and breathing groups across the 2 weeks.
Although this was a short intervention with no follow-up only across one cultural sample, this research advocates for the low-cost digital dissemination of unguided Loving-Kindness meditations. They are feasible and as effective as unguided mindfulness or simple breathing for broad short-term mood/stress indicators.
Need something to apply in your classroom?
We have developed a sharable resource that you can use with your students drawing on these findings.
