Loving Kindness Meditation helps you feel better.

You start out by showing love and kindness to yourself…

Then to others whom you care about.

From there you move to neutral others, like mail carriers or people you have seen in the community, though you do not really know them that well.

Eventually you can even feel kindness, even love for your enemies!


Pretty powerful, eh?… Let’s get started…

First, be sure you are in a safe space to do this (no driving now)!

Sit in a chair with straight and relaxed posture. 

Shoulders are relaxed. Hands rest comfortably in your lap.

Close your eyes.


Recall a pet you love(d) or a special person that you felt unconditional love for.

Maybe a special person in your life showed you unconditional love. If not, perhaps Nature has been there for you unconditionally.

You may feel sensations in your body as you bask in the gratitude for this love and acceptance.

You may feel warmth on your face. 

You may feel a smile widening, naturally.


Breathe in and out, feelings of peace and acceptance. 

No need to control the breath.

Just be aware of it.


Recite a Mantra.

You can say a short little mantra of words to yourself to help guide you (there are many examples).

This is one that I like to use often:


“May I be Safe.

May I be Healthy.

May I Easily Take Care of Myself.

May I Feel at Ease Wherever I Go.”


I repeat this Mantra over and over, as needed.

Maybe when you are waiting for the doctor to give you a prognosis for yourself or a loved one.

Maybe when you are going through a divorce or a death of someone close to you.

Maybe when you are laying awake at night, unable to stop thinking.


After a while (maybe a couple of weeks) of saying this mantra over and over (or another similar mantra of your choosing),

you can replace the “I” with “She” or “He” when you do Loving Kindness on a Loved one.

Eventually you can widen your scope to communities, nations, the entire world,

or if you have an enemy or anyone who you may despise or hate.


Science and Loving Kindness Meditation

Looking at fMRI on those who had logged 10,000 hours of Loving Kindness Meditation…

Evidence Based Practice has shown Loving Kindness Meditation lights up the areas of the brain responsible for Empathy.

The more one practices, the more these brain areas light up.


Oh, yeah and this type of Meditation actually helps increase EMPATHY. 

Now that is something we all NEED right about NOW!


Pema Chödrön has a book called Start Where You Are. It uses a type of meditation that helps you familiarize yourself with Loving Kindness meditation, as well. She is a Buddhist nun. She grew up in the western world and is very humble in her dialogue.


John Kabat-Zinn goes into Loving Kindness Meditation a great deal on YouTube.

He also has many great books, including a great parenting book!

This can be a great journey toward moving from reactionary living to living more mindfully. It truly is life changing stuff.

Find More resources from Jon Kabat-Zinn and other meditation experts Here

Written by Aleesha Ackerman, LAc

Aleesha Ackerman is a certified and state licensed acupuncturist with a Master’s degree in acupuncture. She also holds a Bachelor’s degree from Hamline University. Aleesha owns and operates Aleesha D Acupuncture clinic for Pain and Women’s Health in Anoka, MN.

She became interested in acupuncture and holistic medicine when acupuncture cured her of debilitating migraine pain after an auto collision with a semi-truck.

Aleesha specializes in treating acute and chronic pain and Women’s Health. Women come to her everyday with issues such as stress, hot flashes, mood imbalance, low energy and for Cosmetic Acupuncture for wrinkles, crow’s feet, laugh lines and improvement in overall skin tone . Read more about Aleesha and what she specializes in Here.


Patients at Aleesha D Acupuncture say they feel listened to and taken care of.

They are happy to get the much-needed pain and stress relief from their treatments!


Aleesha D Acupuncture is located in historic downtown Anoka at 229 Jackson Street just off Highway 10 with free parking.

Get in and Feel Better, Move Forward!



This article is not intended to replace any health care. No information on this site should be relied on to determine medical diagnosis or treatment for a medical condition. As with any health concerns, always be sure to consult your health care provider with any health concerns.

Licensed Acupuncturist in Anoka Serving Andover, Anoka, Big Lake, Champlin, Circle Pines, Columbus, Coon Rapids, Dayton, East Bethel, Elk River, Forest Lake, Fridley, Ham Lake, Isanti, Lino Lakes, Maple Grove, Minneapolis, Now Then, Oak Grove, Osseo, Ostego, Ramsey, Saint Francis, Saint Paul, Shoreview, Spring Lake Park, Vadnais Heights and White Bear Lake.

Zip codes we treat: 55304, 55303, 55309, 55014, 55316, 55433, 55448, 55327, 55330, 55432, 55040, 55401, 55402, 55403, 55404, 55406, 55407, 55408, 55409, 55410, 55411, 55412, 55413, 55416, 55418, 55419, 55421, 55422, 55011, 55311, 55369, 55102, 55103, 55104, 55105, 55106, 55107, 55108, 55101, 55109, 55110, 55111, 55113, 55114, 55116, 55117, 55120, 55124, 55125, 55115, 55118, 55119, 55121, 55122, 55123, 55126, 55129, 55130, 55146, 55127, 55128, 55133, 55144, 55145, 55155, 55164, 55165, 55166, 55166, 55168, 55170, 55175, 55187, 55188, 55171, 55172, 55014, 55025, 55371, 55398, 55308, 55960


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