Loving-Kindness Meditation (Metta)
Loving-Kindness Meditation (Metta) is a meditation practice centered on loving-kindness. Research examines its relationship to emotional and social wellbeing, anxiety, and cognitive outcomes, as well as its use in mental-health conditions.
Metta is a form of meditation.
Part of Meditation
Overview
Loving-Kindness Meditation (Metta) is a meditation practice centered on loving-kindness. Research examines its relationship to emotional and social wellbeing, anxiety, and cognitive outcomes, as well as its use in mental-health conditions. The findings suggest possible benefits, but they do not establish it as a treatment or show consistent effects across purposes. Overall, the picture is more encouraging for broad wellbeing outcomes than for specific conditions, where the evidence is less settled.
Well researched: 45 studies. Last checked Oct 7, 2026.
- 18
- human evidence
- 4
- eligible
- 4
- unclassified
- 5
- animal / null result
Best-evidenced uses
- Mood ImprovementMedium · RCT
- Trauma Symptom ReductionMedium · RCT
- Social Function ImprovementMedium · Clinical
- 45
- Studies
Evidence checked Oct 7, 2026 · newest study 2026
- A
- 1
- B
- 1
- C
- 35
- D
- 8
322 community reports across 4 platforms
Coverage
- Effects
- 26
- Helps with
- 5
- Side effects
- 5
- Interactions
- 5
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
26 claims:4 some evidence3 mixed11 not enough evidence3 not tested in people5 no benefit found
Mood ImprovementMeditation in general: Medium · 53 trialsSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
13 of 16 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.7 weeks, typically 4.
Open the Mood Improvement pageCompare with Meditation in general →Trauma Symptom ReductionMeditation in general: Medium · 5 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Trauma Symptom Reduction pageCompare with Meditation in general →Cognitive Function ImprovementMeditation in general: Medium · 18 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial. Trials that found it ran as little as 2 weeks, typically 4.
In a randomized trial of 39 people, response times on a lexical decision task became faster after both meditation interventions, with the largest facilitation in the loving-kindness group. A separate trial of 42 people also found faster responses after the intervention under negative and neutral interference conditions.
Open the Cognitive Function Improvement pageCompare with Meditation in general →Anxiety ReductionMeditation in general: Medium · 71 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial. Trials that found it ran as little as 2 weeks, typically 5.
In a randomized trial of 94 people, the experimental group reported lower communication anxiety than the control group. Another randomized trial of 42 people found a change in worry with mindfulness-based cognitive therapy plus loving-kindness meditation, while the relaxation group did not show a statistically significant change.
Open the Anxiety Reduction pageCompare with Meditation in general →Social Function ImprovementMeditation in general: Medium · 9 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 12 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Social Function Improvement pageCompare with Meditation in general →Self-Compassion ImprovementMeditation in general: Medium · 7 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 11 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A review of observational studies found higher scores on the Compassionate Love Scale and Self-Compassion Scale among people practicing loving-kindness meditation. In a separate randomized trial of 74 people, an app-based group showed a self-compassion improvement over time relative to the comparison group.
Open the Self-Compassion Improvement pageCompare with Meditation in general →Empathy ImprovementMeditation in general: 2 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized trial of 50 people found a 2.72-point difference in complex understanding of others at post-test. A separate pilot study of 48 people found that empathy improved only for people with impairment in the inaccessible condition.
Open the Empathy Improvement pageCompare with Meditation in general →Antidepressant EffectMeditation in general: Medium · 66 trialsNot enough evidence
Too few or too small studies to know if it works.
8 of 10 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Antidepressant Effect pageCompare with Meditation in general →
Only reported by users, not studied: Emotional Processing Support, Sleep Quality Improvement, and Sleep Onset Improvement.
What to expect
Some changes have been reported after a single session. In other trials, benefits were measured at the end of programmes lasting 0.7 to 8 weeks; typical programme lengths ranged from 4 to 8 weeks. These are points at which effects were observed, not guaranteed timelines for when an individual will notice a change.
Also studied in people with 5 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
DepressionMeditation in general: Medium · 30 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit.
In a 2021 randomized trial of 184 people, Loving-Kindness Meditation improved depression ratings more than CPT at all time points.
Open the Depression pageCompare with Meditation in general →PTSD (Post-Traumatic Stress Disorder)Meditation in general: 2 trialsNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit.
Open the PTSD (Post-Traumatic Stress Disorder) pageCompare with Meditation in general →Anxiety Disorder (General)Not enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit.
A 2024 pre-experimental study of 45 people found that compassion training was followed by reductions in perceived stress and anxiety; this finding does not establish an effect on anxiety disorders.
Open the Anxiety Disorder (General) pageChronic PainMeditation in general: Medium · 4 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a 2014 pilot study of 12 people with chronic pain, pain severity and anger decreased after the intervention, while pain acceptance increased.
Open the Chronic Pain pageCompare with Meditation in general →Bipolar DisorderNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
For people with stable bipolar disorder, Loving-Kindness Meditation is described as a cautious approach intended to support emotional regulation and reduce residual depressive symptoms.
Open the Bipolar Disorder page
Studied only as meditation in general, not tested in loving-kindness meditation (metta) yet
These results come from studies of meditation as a whole. No study of loving-kindness meditation (metta) has looked at them yet.
Sleep Quality Improvement (Medium · 19 trials) · Breast Cancer (High · 7 trials) · Cancer (General) (Medium · 6 trials) · Fatigue Reduction (Medium · 5 trials) · Migraine (Medium · 4 trials) · Parkinson's Disease (Medium · 4 trials) · and 5 more
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Mania / Hypomania, Seizure Threshold Reduction, Headache, Heart Rate Increase, and Muscle Ache (Myalgia).
- Some trials left out people with
- Drug Addiction and Bipolar Disorder
- Reported by users
- Anxiety Increase (7 posts), Pain (7 posts), Emotional Blunting (6 posts), Insomnia (5 posts), and 4 more
- Also listed for meditation in general (written by our reviewers)
- Bipolar Mania · Psychosis · Traumatic Brain InjuryPrecautions from the Meditation page. They are for meditation as a whole and may not all fit loving-kindness meditation (metta).
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 5 minutes, 2 times a week (Brief Micro Loving-Kindness Meditation)A gentle start based on the easiest variation, not on a study.
- What the studies ran
- 8 weeks
- Longest session studied
- 135 minutes (Guided Group Loving-Kindness Meditation)Not a target and not a safe limit: past it there is no evidence either way.
The expert view shows every study, dose protocol and source.
Effects
26 listedStart here
Most likely to help, from the evidence we have
- →Mood ImprovementCertaintyMediumSourceRCTSmall effectlong-term15 cited studies · 2 other sources
A meta-analysis pooling randomized and non-randomized human studies found a small effect on daily positive emotions among 1,759 people in its analysis (SMD 0.395 [0.258, 0.533]). A review of observational studies also reported greater negative affect in controls than in people practicing loving-kindness meditation on the Chinese Affect Scale.
What the sources found
14 positive · 3 neutral · 0 negativeconfidence 55/100
How big is the effect
Small effectA small but noticeable difference on average.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Depression
- PTSD (Post-Traumatic Stress Disorder)
- Schizophrenia
Where the evidence comes from
- Article15
- Expert opinion1
- Community reports1
Protocol behind this outcome
21 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 15 repeated-course and 6 single-session protocols
What worked in trials7 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 3 min 20 min How often 1×/week 5×/week Per week 15 min 90 min Trials that found no benefit ran3 trials and meta-analyses
Smallest Typical Session 6 min 10 min How often 5×/week 6×/week Course 4 weeks 6 weeks Timing
A trial found it after a single session
Trials that found it ran as little as 0.7 weeks, typically 4
Open Mood ImprovementShow studies (17)
Meta-analysisApositiven=175985% confidence2015The effect of loving-kindness meditation on positive emotions: a meta-analytic review.
medium effect sizes for LKM interventions on daily positive emotions in both wait-list controlled RCTs and non-RCT studies
SMD 0.4 [0.26, 0.53]Small effectWeak journalSome bias concernsMain outcomeSystematic reviewCpositiven=13140% confidence2025Greater negative affect was reported in controls versus LTPs on the Chinese Affect Scale (Lee et al.)
Low risk of biasPooled observational studiesRCTCpositiven=20060% confidence2024The Impacts of Background Music on the Effects of Loving-Kindness Meditation on Positive Emotions.
significant difference in low-arousal positive emotion between participants who underwent LKM plus music with harmony (t = 0.257, p = 0.025, Cohen's d = 0.148) and LKM plus music with harmony and melody (t = 0.253, p = 0.017, Cohen's d = 0.143) compared to that of LKM without music
MD 0.25Weak journalMain outcomeOpen-labelNo control groupCompleters only49% dropped outBorderline p-valueRCTCneutraln=10060% confidence2022LKM did not significantly improve positive affect (Time×Group interaction: F=2.448, p=0.121).
Top journalMain outcomeDouble-blindInactive controlCompleters onlyRCTCpositiven=10070% confidence2025Compared with controls, the intervention group showed greater increases in positive affect (F=8.580, p=0.004, η²=0.042)
Weak journalMain outcomeOpen-labelNo control group+11 more in SourcesRCTCpositiven=9870% confidence2020For SWB, there was a significant main effect of Time: F(1,96) = 24.407, *p* < 0.001 η^2_p = 0.203... a significant interaction was found between Time and Group Type, F(1,96) = 14.285, *p* < 0.001, η^2_p = 0.130. Results indicated that LKM produced a significant increase in SWB score levels.
Weak journalMain outcomeOpen-labelInactive control - →Trauma Symptom ReductionCertaintyMediumSourceRCT3 cited studies · 2 other sources
In a randomized trial of 184 people, mean CAPS-5 scores at 6 months were 28.02 (95% CI, 24.72-31.32) for CPT and 25.92 (95% CI, 22.62-29.23) for loving-kindness meditation, with a difference of 2.09 (95% CI, −2.59 to 6.78). A quasi-experimental study of 25 people also reported a large change in CAPS-5 scores (SMD 1.67).
What the sources found
5 positive · 0 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- PTSD (Post-Traumatic Stress Disorder)
Where the evidence comes from
- Article3
- Expert opinion1
- Community reports1
Open Trauma Symptom ReductionShow studies (5)
RCTBpositiven=18475% confidence2021At 6 months posttreatment, mean CAPS-5 scores were 28.02 (95% CI, 24.72-31.32) for CPT and 25.92 (95% CI, 22.62-29.23) for loving-kindness meditation (difference, 2.09; 95% CI, −2.59 to 6.78).
MD -2.09 [-6.78, 2.59]Top journalMain outcomeBlinded assessor34% dropped outQuasi ExperimentalCpositiven=2570% confidence2025C-METTA reduces PTSD-related guilt and shame following interpersonal violence.
CAPS-5 (F(1,23)=66.93, p<.001, η²=.74, d=1.67)
SMD 1.67Large effectTop journalMain outcomeBlinded assessorNo control groupCompleters onlyCase seriesDpositiven=3635% confidence2020Compassion Meditation for Veterans with Posttraumatic Stress Disorder (PTSD): a Nonrandomized Study.
The change in PTSD symptoms (PCL-5 total score), F(1,23.8)=8.0, p<.05, ... reached statistical significance
Top journalMain outcomeOpen-labelNo control groupCompleters only39% dropped outExpert opinionpositive50% confidenceLoving-kindness meditation reduces trauma-related symptoms including hyperarousal and avoidance, likely by enhancing self-compassion and emotional regulation.
Expert knowledge synthesisCommunity reportsmoderate effectpositive35% confidenceThis effect was mentioned in 4 of 260 Reddit reports discussing it.
4 mentions - →Cognitive Function ImprovementCertaintyMediumSourceClinical5 cited studies · 1 other source
In a randomized trial of 39 people, response times on a lexical decision task became faster after both meditation interventions, with the largest facilitation in the loving-kindness group. A separate trial of 42 people also found faster responses after the intervention under negative and neutral interference conditions.
What the sources found
5 positive · 1 neutral · 0 negativeconfidence 55/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Depression
Where the evidence comes from
- Article5
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
- Format
- Group
Courses and single sessions · 1 repeated-course and 1 single-session protocols
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 30 min 90 min How often 1×/week 3×/week Timing
Trials that found it ran as little as 2 weeks, typically 4
Open Cognitive Function ImprovementShow studies (6)
RCTCneutraln=18950% confidence2023Statistically significant differences were not found between groups for ... cognitive flexibility [F(1, 187) = 0.35, p = 0.56].
Top journalOpen-labelRCTCpositiven=5070% confidence2015Complex understanding of others: posttest 13.20±1.19, Cohen's d=1.22, t=-11.30, P=0.000; interaction F(1,48)=64.66
MD 2.72Main outcomeOpen-labelNo control groupCompleters onlyRCTCpositiven=4260% confidence2024in the experimental group, under the negative and neutral interference conditions, the post-test response time was lower than the pre-test (F(1,40) = 7.03, p = 0.011, η² = 0.15; F(1,40) = 6.28, p = 0.016, η² = 0.14)
Main outcomeBlinded assessorRCTCpositiven=3965% confidence2022Meditation affects word recognition of meditation novices.
After both meditation interventions, response times in the lexical decision task accelerated significantly, with the largest facilitation occurring in the loving-kindness group.
Top journalMain outcomeOpen-labelCross SectionalCpositiven=4640% confidence2014BOLD signal and functional connectivity associated with loving kindness meditation.
Meditators reported less mind wandering during meditation relative to novices across all meditation conditions (F_(1,44) = 7.57, P = 0.009), and this finding was apparent for loving kindness meditation (novices = 3.8 ± 1.8, meditators = 2.8 ± 1.4).
Open-labelCommunity reportsmoderate effectpositive45% confidenceThis effect was mentioned in 6 of 260 Reddit reports discussing it.
6 mentions - →Self-Compassion ImprovementCertaintyMediumSourceClinicallong-term11 cited studies · 1 other source
A review of observational studies found higher scores on the Compassionate Love Scale and Self-Compassion Scale among people practicing loving-kindness meditation. In a separate randomized trial of 74 people, an app-based group showed a self-compassion improvement over time relative to the comparison group.
What the sources found
8 positive · 4 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Depression
- Heart Disease
- PTSD (Post-Traumatic Stress Disorder)
Where the evidence comes from
- Article11
- Community reports1
Protocol behind this outcome
7 protocolsEstimatedWhat the studies reporting this result did.
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 5 repeated-course and 2 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 5 min 78 min How often 3×/week 3.2×/week Per week 15 min 270 min Trials that found no benefit ran2 trials and meta-analyses
Smallest Typical Session 10 min Timing
Trials that found it ran as little as 2 weeks, typically 5
Open Self-Compassion ImprovementShow studies (12)
Systematic reviewCpositiven=13140% confidence2025LTPs scored higher on the Compassionate Love Scale, Stranger-Humanity Version (p = 0.01), and Self-Compassion Scale (p = 0.03) (Trautwein et al.)
Low risk of biasPooled observational studiesRCTCneutraln=18950% confidence2023Statistically significant differences were not found between groups for self-compassion [F(1, 187) = 0.01, p = 0.91]
Top journalOpen-labelRCTCpositiven=7470% confidence2023In the app group, self-compassion and positive psychological capital were significantly higher... (RSCS-C Time×group F=4.337, p=0.041, η²=0.057)
Main outcomeOpen-labelNo control groupCompleters onlyRCTCneutraln=5040% confidence2023Further, the Bayesian repeated measures ANOVA for self-compassion revealed inconclusive results regarding a main effect of time, BF10 = 1.00, while there was no main effect of group, BF10 = 0.006. Further, results were inconclusive regarding an interaction between time and group, BF10 = 1.18, sugges
Weak journalOpen-labelCompleters onlyRCTCpositiven=4255% confidence2024compassion (MBCT+LKM: F(1,39) =14.00, p < 0.001, η^2=0.26; relaxation: F(1,39)=2.93, p > 0.05)
Blinded assessor+6 more in SourcesQuasi ExperimentalCpositiven=5660% confidence2021Psychophysiological Responses to a Brief Self-Compassion Exercise in Armed Forces Veterans.
there was a significant increase in state self-compassion from pre to post LKM-S, F (1, 55) = 13.62, p = 0.001, ηp^2 = 0.199
Weak journalMain outcomeOpen-labelNo control groupCompleters only - →Empathy ImprovementCertaintyMediumSourceClinical4 cited studies · 2 other sources
A randomized trial of 50 people found a 2.72-point difference in complex understanding of others at post-test. A separate pilot study of 48 people found that empathy improved only for people with impairment in the inaccessible condition.
What the sources found
4 positive · 2 neutral · 0 negativeconfidence 51/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Depression
Where the evidence comes from
- Article4
- Expert opinion1
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
19 min · 3×/week
- Course
- 4 weeks
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 1 single-session protocols
Open Empathy ImprovementShow studies (6)
RCTCneutraln=18950% confidence2023Statistically significant differences were not found between groups for ... compassionate care [F(1, 187) = 0.01, p = 0.93]
Top journalOpen-labelRCTCpositiven=5070% confidence2015Complex understanding of others: posttest 13.20±1.19, Cohen's d=1.22, t=-11.30, P=0.000; interaction F(1,48)=64.66
MD 2.72Main outcomeOpen-labelNo control groupCompleters onlyPilot studyCpositiven=4865% confidence2022Follow-up ANOVAs revealed that the change from pre-test to post-test was significant only for empathy in the inaccessible condition, F (1, 30) = 16.15, p < .001, η^2 = .35. Examination of the means indicates that meditation enhanced empathy for people with impairment in the inaccessible condition re
Top journalMain outcomeDouble-blindPilot studyDneutraln=820% confidence2024'Wohlwollen gegenüber anderen' war bereits zu Behandlungsbeginn ausgeprägt und steigerte sich zwar deskriptiv, jedoch nicht mehr signifikant, t(6) = 0.56, p > 0.05
Weak journalOpen-labelNo control groupCompleters onlyExpert opinionpositive50% confidenceLoving-kindness meditation reliably increases empathic concern and perspective-taking, with effects observed after as little as 6 hours of practice.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 13 of 291 community reports discussing it (Reddit 9, YouTube 4).
13 mentions - →Anxiety ReductionCertaintyMediumSourceClinicallong-term4 cited studies · 2 other sources
In a randomized trial of 94 people, the experimental group reported lower communication anxiety than the control group. Another randomized trial of 42 people found a change in worry with mindfulness-based cognitive therapy plus loving-kindness meditation, while the relaxation group did not show a statistically significant change.
What the sources found
5 positive · 1 neutral · 0 negativeconfidence 49/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Depression
Where the evidence comes from
- Article4
- Expert opinion1
- Community reports1
Protocol behind this outcome
9 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 8 repeated-course and 1 single-session protocols
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 50 min 100 min How often 3×/week 3.2×/week Per week 150 min 338 min Timing
Trials that found it ran as little as 2 weeks, typically 5
Open Anxiety ReductionShow studies (6)
RCTCpositiven=9460% confidence2024In the experimental group, trust, and calling were significantly higher, and communication anxiety, and defensive medicine practice were significantly lower than in the control group.
Main outcomeOpen-labelInactive controlRCTCneutraln=6945% confidence2022For the negative mood, we also observed only a 'time' effect... The negative mood dropped from the baseline (M=1.55, SD=0.47) to the post-test (M=1.45, SD=0.48). There was no 'group' effect for the negative mood, as well as no significant interaction between 'time' and 'group' (Table 1), although a
Top journalSham-controlledCompleters onlyRCTCpositiven=4250% confidence2024worry (MBCT+LKM: F(1,39)=4.51, p < 0.05, η^2=0.10; relaxation: F(1,39)=0.21, p > 0.05)
Blinded assessorQuasi ExperimentalDpositiven=4540% confidence2024In the state anxiety dimension, a significant decrease was also observed, falling from a mean anxiety of 31.53 (SD = 11.7) before the test to 16.9 (SD = 17.53) after the test. The analysis showed a significant difference (Z = −4.234, p = 0.000) and a large effect size (Cohen’s d = 0.74).
SMD 0.74Moderate effectWeak journalMain outcomeOpen-labelNo control groupCompleters only24% dropped outToo small to detect itExpert opinionpositive50% confidenceLoving-kindness meditation reduces anxiety symptoms with moderate effect size in generalized anxiety and PTSD.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 81 of 291 community reports discussing it (Reddit 73, YouTube 8).
81 mentions
Low probability(17)
- →Antidepressant EffectCertaintyLowSourceRCTlong-term9 cited studies · 2 other sources
A randomized trial of 184 people found group-by-time differences in PROMIS depression scores at post-treatment, 3-month, and 6-month visits; the 6-month estimate was MD -3.17 points [-6.04, -0.31]. A separate trial of 42 people also measured depression-score changes in both the mindfulness-based cognitive therapy plus loving-kindness meditation and relaxation groups.
What the sources found
9 positive · 2 neutral · 0 negativeconfidence 47/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Alzheimers Disease
- Depression
- PTSD (Post-Traumatic Stress Disorder)
Where the evidence comes from
- Article9
- Expert opinion1
- Community reports1
Protocol behind this outcome
8 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 75 min 90 min How often 1×/week 3×/week Per week 90 min 225 min Timing
Trials that found it ran as little as 2 weeks, typically 8
Open Antidepressant EffectShow studies (11)
Systematic reviewCneutraln=13140% confidence2025No differences in Beck Depression Inventory (BDI-2) or Spielberger Trait Anxiety Scale (STAI-T) scores were found between LTPs and controls (Engen et al.)
Low risk of biasPooled observational studiesRCTBpositiven=18475% confidence2021For PROMIS depression scores, in ITT analyses, the group × time interaction was significant at the posttreatment (β = 3.63; 95% CI, 1.23-6.04 points; P = .003), 3-month (β = 3.79; 95% CI, 1.22-6.36 points; P = .004), and 6-month (β = 3.17; 95% CI, 0.31-6.04 points; P = .03) visits, indicating superi
MD -3.17 [-6.04, -0.31]Top journalMain outcomeBlinded assessor34% dropped outBorderline p-valueRCTCneutraln=5040% confidence2023The Bayesian repeated measures ANOVA for depression (DASS depression) revealed inconclusive results regarding a main effect of time, BF10 = 0.94, and group, BF10 = 0.72, and there was no interaction between time and group, BF10 = 0.28, suggesting no difference in the reduction of depression over tim
Weak journalOpen-labelCompleters onlyRCTCpositiven=4670% confidence2013The YCMP group exhibited a 51.2% reduction in the BDI score after the intervention, whereas the CG exhibited an increase of 9.5% at the same time point.
-51.2%Large effectLow-quality journalMain outcomeOpen-labelNo control groupCompleters onlyRCTCpositiven=4265% confidence2024BDI-2: MBCT+LKM: F(1,39)=37.22, p < 0.001, η^2 =0.49; relaxation: F(1,39)=16.37, p < 0.001, η^2 =0.30
Main outcomeBlinded assessor+5 more in SourcesCase seriesDpositiven=3635% confidence2020Compassion Meditation for Veterans with Posttraumatic Stress Disorder (PTSD): a Nonrandomized Study.
depression (PHQ-9 total score), F(1,20.0)=4.4, p=.05, reached statistical significance
Top journalOpen-labelNo control groupCompleters only39% dropped out - →Present Moment AwarenessCertaintyLowSourceClinical8 cited studies · 1 other source
A randomized trial of 42 people found a change in mindfulness scores after mindfulness-based cognitive therapy plus loving-kindness meditation. However, a separate trial of 100 people found that loving-kindness meditation did not significantly improve mindfulness, so the findings differ.
What the sources found
4 positive · 5 neutral · 0 negativeconfidence 56/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Depression
Where the evidence comes from
- Article8
- Community reports1
Protocol behind this outcome
5 protocolsEstimatedWhat the studies reporting this result did.
49 min · 3.5×/week
- Course
- 4 weeks
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 4 repeated-course and 1 single-session protocols
Trials that found no benefit ran5 trials and meta-analyses
Smallest Typical Session 5 min 10 min How often 3×/week Course 6 weeks 8 weeks Open Present Moment AwarenessShow studies (9)
RCTCneutraln=10660% confidence2021Effects of Loving-Kindness Meditation on Doctors' Mindfulness, Empathy, and Communication Skills.
For mindfulness, there were no significant main effects of time: F(1,104) = 0.427, p = 0.515, which showed that there was no significant difference in MAAS scores between the pre-test and the post-test. In addition, there were no significant main effects of group: F(1,104) = 3.251, p = 0.074, which
Low-quality journalMain outcomeOpen-labelInactive controlRCTCneutraln=10060% confidence2022LKM did not significantly improve mindfulness (Time×Group interaction: F=0.295, p=0.588).
Top journalMain outcomeDouble-blindInactive controlCompleters onlyRCTCneutraln=9260% confidence2025no significant improvement was observed for mindfulness (F(4,177) = 2.850, p = 0.930, η^2 = 0.016)
Weak journalMain outcomeOpen-labelInactive controlCompleters onlyRCTCneutraln=8260% confidence2022Neither the APA-guided LKM nor the audio-guided LKM improved the participants’ mindfulness.
Weak journalMain outcomeBlinded assessorRCTCneutraln=7470% confidence2023In this study, participants' mindfulness did not increase significantly due to the LKM intervention. (MAAS Time×group F=0.148, p=0.702, η²=0.002)
Main outcomeOpen-labelNo control groupCompleters only+3 more in SourcesRCTCpositiven=4255% confidence2024MAAS: MBCT+LKM: F(1,39)=13.76, p < 0.001, η^2 =0.26; relaxation: F(1,39)=6.53, p < 0.05, η^2=0.14
Blinded assessor - →Stress Resilience ImprovementCertaintyLowSourceClinical4 cited studies · 2 other sources
In a randomized trial of 46 volunteers, 8 were in the resistance phase and 17 in the absence-of-stress phase after the intervention. A separate quasi-experimental study of 56 people found reduced state arousal after the loving-kindness meditation intervention.
What the sources found
6 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Alzheimers Disease
- Heart Disease
- PTSD (Post-Traumatic Stress Disorder)
Where the evidence comes from
- Article4
- Expert opinion1
- Community reports1
Protocol behind this outcome
6 protocolsEstimatedWhat the studies reporting this result did.
43 min · 1×/week
- Course
- 12 weeks
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 3 single-session protocols
Open Stress Resilience ImprovementShow studies (6)
RCTCpositiven=4665% confidence2013After the intervention, only 8 volunteers were in the phase of resistance, and the other 17 volunteers were in the phase of absence of stress: McNemar's test (P < 0.05).
Low-quality journalMain outcomeOpen-labelNo control groupCompleters onlyQuasi ExperimentalCpositiven=5660% confidence2021Psychophysiological Responses to a Brief Self-Compassion Exercise in Armed Forces Veterans.
there was a significant reduction in state arousal pre to post the LKM-S, F (1, 55) = 17.59, p < 0.001, ηp^2 = 0.242
Weak journalMain outcomeOpen-labelNo control groupCompleters onlyQuasi ExperimentalDpositiven=4540% confidence2024For perceived stress, the mean decreased from 33.13 (SD = 8.21) before the test to 21.8 (SD = 12.93) after the test, with a statistically significant difference (Z = −4.312, p = 0.000). The effect size (Cohen’s d = 0.83) indicates a large effect.
SMD 0.83Large effectWeak journalMain outcomeOpen-labelNo control groupCompleters only24% dropped outToo small to detect itQuasi ExperimentalDpositiven=2935% confidence2024significant reduction in perceived stress {F[1, 27] =4.351, P=0.047, f=0.402} in the IG
Open-labelNo control group31% dropped outExpert opinionpositive50% confidenceLoving-kindness meditation downregulates stress reactivity by increasing positive affect and vagal tone, improving recovery from acute stress.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 9 of 304 community reports discussing it (Reddit 5, Bluesky 2, YouTube 2).
9 mentions - →Emotional Regulation ImprovementCertaintyLowSourceClinical4 cited studies · 1 other source
In a randomized trial of 398 people, experiencing chills predicted emotional breakthrough. A separate trial of 42 people measured changes in expression suppression in both the mindfulness-based cognitive therapy plus loving-kindness meditation group and the relaxation group.
What the sources found
5 positive · 0 neutral · 0 negativeconfidence 49/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Depression
Where the evidence comes from
- Article4
- Community reports1
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
- Intensity
- Low
- Format
- Group
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 20 min 28 min How often 3.5×/week 5.2×/week Timing
A trial found it after a single session
Trials that found it ran as little as 2 weeks, typically 3
Open Emotional Regulation ImprovementShow studies (5)
RCTCpositiven=39865% confidence2026The experience of chills, however, was highly predictive of both Emotional Breakthrough (F(1,368)=11.61, p<0.001, η²=0.024).
Weak journalOpen-labelRCTCpositiven=4560% confidence2025A significant Group × Time interaction emerged for emotion regulation (RC), F(1, 43) = 5.12, p = 0.029, partial η² = 0.106, indicating that participants in the experimental group improved significantly more than those in the control group.
Weak journalMain outcomeOpen-labelInactive controlAllocation not hiddenCompleters onlyRCTCpositiven=4250% confidence2024expression suppression (MBCT+LKM: F(1,39)=6.21, p < 0.05, η^2=0.14; relaxation: F(1,39)=4.10, p = 0.05, η^2=0.10)
Blinded assessorPilot studyDpositiven=1820% confidence2015Loving-Kindness Meditation to Target Affect in Mood Disorders: A Proof-of-Concept Study.
Changes in emotion regulation were only medium-sized and limited to the adjusting and accepting subscales (d=0.58 and 0.50)
SMD 0.58Moderate effectLow-quality journalOpen-labelNo control groupCompleters only52% dropped outToo small to detect itCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 87 of 304 community reports discussing it (Reddit 73, YouTube 12, Bluesky 2).
87 mentions - →Rumination ReductionCertaintyLowSourceClinical3 cited studies · 2 other sources
A randomized trial of 42 people measured changes in rumination in both the mindfulness-based cognitive therapy plus loving-kindness meditation group and the relaxation group. A pilot study of 18 people reported a large decrease in rumination (SMD 1.52).
What the sources found
4 positive · 1 neutral · 0 negativeconfidence 43/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- People with a condition
- Depression
Where the evidence comes from
- Article3
- Expert opinion1
- Community reports1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
150 min · 3.5×/week
- Course
- 2 weeks
- Per week
- 525 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Rumination ReductionShow studies (5)
RCTCneutraln=5040% confidence2023Regarding rumination (RRS), there was a main effect of time, BF10 = 9.15, but inconclusive results regarding a main effect of group, BF10 = 1.93, and regarding an interaction between time and group, BF10 = 0.85. Results suggested no reliable conclusion could be drawn regarding a difference in the re
Weak journalOpen-labelCompleters onlyRCTCpositiven=4260% confidence2024rumination (MBCT+LKM: F(1,39) =19.25, p < 0.001, η^2=0.33; relaxation: F(1,39)=8.09, p < 0.01, η^2=0.17)
Blinded assessorPilot studyDpositiven=1825% confidence2015Loving-Kindness Meditation to Target Affect in Mood Disorders: A Proof-of-Concept Study.
the RRS showed a large-sized and significant decrease (d=1.52) (Study 1); The effect size for the change in rumination was between medium and large (d=0.72) (Study 2)
SMD 1.52Large effectLow-quality journalOpen-labelNo control groupCompleters only52% dropped outExpert opinionpositive50% confidenceLoving-kindness meditation reduces brooding rumination by shifting attention away from self-critical thought patterns.
Expert knowledge synthesisCommunity reportsmoderate effectpositive40% confidenceThis effect was mentioned in 6 of 291 community reports discussing it (Reddit 4, YouTube 2).
6 mentions - →Improve Heart Rate Variability (HRV)CertaintyLowSourceClinical2 cited studies
In a randomized trial involving people with PTSD, HRV measured by RMSSD was higher in the COMP condition than in the NEUT condition among the ATP group (MD 1.41 ms).
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- PTSD (Post-Traumatic Stress Disorder)
Where the evidence comes from
- Article2
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
40 min
- Course
- 7 weeks
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 1 single-session protocols
Open Improve Heart Rate Variability (HRV)Show studies (2)
RCTCpositiven=8555% confidence2022The ATP group had a higher HRV in terms of the RMSSD, t(40) = −2.05, p = 0.047, in the COMP condition (M = 30.38) than in the NEUT condition (M = 28.97).
MD 1.41Weak journalOpen-labelInactive controlBorderline p-valueQuasi ExperimentalCneutraln=5650% confidence2021Psychophysiological Responses to a Brief Self-Compassion Exercise in Armed Forces Veterans.
mean HRV response (M = −0.05, SD = 1.06) did not significantly differ from zero, t(54) = −0.61, p = 0.54, Cohen’s d = −0.08
MD -0.05Weak journalOpen-labelNo control groupCompleters only - →Memory ImprovementCertaintyLowSourceClinical1 cited study
In a 2023 randomized trial of 50 people with depression, memory specificity increased more in the loving-kindness meditation group than in the colouring group.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 60/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Depression
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
10 min · 7×/week
- Course
- 4 weeks
- Per week
- 70 min
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open Memory ImprovementShow studies (1)
RCTCpositiven=5060% confidence2023Results revealed an increase in specificity over time depending upon group, where specificity significantly increased in the LKM group in comparison to the colouring group as hypothesised. (F(1, 48) = 5.94, p = 0.02, η_p^2 = 0.11)
Weak journalMain outcomeOpen-labelCompleters onlyMeditation in general: Not rated, mixed results (3 trials) →
- →Reaction Speed IncreaseCertaintyLowSourceClinical1 cited study
In a 2024 randomized trial of 42 people with depression, post-test response times were lower than pre-test response times under negative and neutral interference conditions in the experimental group.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 60/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Depression
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
150 min · 3.5×/week
- Course
- 2 weeks
- Per week
- 525 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Reaction Speed IncreaseShow studies (1)
RCTCpositiven=4260% confidence2024in the experimental group, under the negative and neutral interference conditions, the post-test response time was lower than the pre-test (F(1,40) = 7.03, p = 0.011, η² = 0.15; F(1,40) = 6.28, p = 0.016, η² = 0.14)
Main outcomeBlinded assessor - →Interoception ImprovementCertaintyLowSourceClinical1 cited study · 1 other source
A cohort study of 229 healthy participants reported increased interoceptive awareness, present focus, and energy after the practices studied.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5×/week
- Course
- 13 weeks
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Interoception ImprovementShow studies (2)
Cohort studyCpositiven=22950% confidence2017As with all other practices, participants also increased present focus, interoceptive awareness, and energy.
Top journalOpen-labelCompleters onlyCommunity reportsmoderate effectpositive40% confidenceThis effect was mentioned in 5 of 260 Reddit reports discussing it.
5 mentions - →Physical Energy IncreaseCertaintyLowSourceClinical1 cited study · 1 other source
A cohort study of 229 healthy participants reported increased energy and present focus, along with more positive affect and less thought distraction, across the practices studied.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 43/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5×/week
- Course
- 13 weeks
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Physical Energy IncreaseShow studies (2)
Cohort studyCpositiven=22950% confidence2017All practices, including breathing meditation, increased positivity of affect, energy, and present focus and decreased thought distraction.
Top journalOpen-labelCompleters onlyCommunity reportsmoderate effectpositive35% confidenceThis effect was mentioned in 4 of 260 Reddit reports discussing it.
4 mentions - →Analgesic EffectCertaintyLowSourceClinical1 cited study
In a pilot study of 12 participants with a clinical condition, pain severity scores were lower after treatment than at enrollment and treatment baseline.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 30/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
120 min · 1×/week
- Course
- 9 weeks
- Per week
- 120 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Analgesic EffectShow studies (1)
Pilot studyDpositiven=1230% confidence2014Pilot study of a compassion meditation intervention in chronic pain.
BPI Pain Severity was significantly reduced at post-treatment compared to enrollment and treatment baseline; t(11) = 3.75, p = 0.003 and t(11) = 2.45, p = 0.03 respectively
Low-quality journalMain outcomeOpen-labelInactive controlCompleters only50% dropped out - →Gratitude ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Expert knowledge describes loving-kindness meditation as cultivating gratitude and appreciation, which may contribute to its mood-related effects.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Why it isn't used for recommendations
No supporting study on file
Open Gratitude ImprovementShow studies (1)
Expert opinionpositive50% confidenceLoving-kindness meditation cultivates feelings of gratitude and appreciation, which contribute to its mood-enhancing effects.
Expert knowledge synthesis - →Loneliness ReductionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Expert guidance proposes that loving-kindness meditation may reduce perceived loneliness; this claim is theoretical rather than based on a reported human study.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Why it isn't used for recommendations
No supporting study on file
Open Loneliness ReductionShow studies (1)
Expert opinionpositive50% confidenceLoving-kindness meditation reduces perceived loneliness.
Expert knowledge synthesis - →Gut-Brain Axis SupportCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Expert knowledge proposes that loving-kindness meditation may affect gut-brain signaling through increased vagal tone and reduced inflammation, with possible downstream effects on mood and digestion.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Why it isn't used for recommendations
No supporting study on file
Open Gut-Brain Axis SupportShow studies (1)
Expert opinionpositive50% confidenceImproves gut-brain axis signaling via enhanced vagal tone and reduced inflammation, with downstream effects on mood and digestion.
Expert knowledge synthesis - →Concentration ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
A randomized trial of 200 healthy participants found no significant effect of condition on lack of concentration, so studies did not support this outcome.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Why it isn't used for recommendations
Studied, with no positive result
Open Concentration ImprovementShow studies (2)
RCTCneutraln=20050% confidence2024The Impacts of Background Music on the Effects of Loving-Kindness Meditation on Positive Emotions.
main effect of conditions was not significant for lack of concentration (F(2, 388) = 0.826, p = 0.438)
Weak journalStudies disagreeOpen-labelNo control groupCompleters only49% dropped outCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 20 of 278 community reports discussing it (Reddit 18, Hacker News 2).
20 mentions - →Self-Awareness IncreaseCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
Self-awareness is proposed as a possible effect, but human evidence has not established this outcome.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Depression
Where the evidence comes from
- Article1
- Community reports1
Why it isn't used for recommendations
Studied, with no positive result
Open Self-Awareness IncreaseShow studies (2)
RCTCneutraln=5040% confidence2023There was a main effect of time for experienced self-discrepancies (post-induction from pre- to post-intervention), BF10 = 4.11, while results were inconclusive regarding a main effect of group, BF10 = 1.10, and regarding an interaction between time and group, BF10 = 0.41, indicating no reliable con
Weak journalOpen-labelCompleters onlyCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 13 of 273 community reports discussing it (Reddit 11, Bluesky 2).
13 mentions - →Neuroplasticity ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
Neuroplasticity is proposed as a possible effect, but human evidence has not established this outcome.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 35/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Why it isn't used for recommendations
Studied, with no positive result
Open Neuroplasticity ImprovementShow studies (2)
Cross SectionalCneutraln=2245% confidence2016no significant difference between LKM and ORT in P300 amplitudes was observed
Weak journalOpen-labelCompleters onlyCommunity reportsmoderate effectpositive25% confidenceThis effect was mentioned in 2 of 260 Reddit reports discussing it.
2 mentions
Very low probability(2)
- →Blood Pressure SupportCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A quasi-experimental study of 29 people with heart disease found no significant differences in blood pressure parameters within or between the groups.
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 30/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Heart Disease
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Blood Pressure SupportShow studies (1)
Quasi ExperimentalDneutraln=2930% confidence2024There were no significant differences in the parameters of sense of coherence, resilience, self-compassion, and in blood pressure parameters in the pre-post comparison within the respective groups nor between the two groups.
Open-labelNo control group31% dropped out - →Physical FunctionCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A pilot study of 12 participants did not confirm significant effects on pain-related interference, so studies did not support this outcome.
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 20/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Physical FunctionShow studies (1)
Pilot studyDneutraln=1220% confidence2014Pilot study of a compassion meditation intervention in chronic pain.
Our findings did not confirm significant effects on pain-related interference.
Low-quality journalOpen-labelInactive controlCompleters only50% dropped out
3 more mentioned only by users
What to expect
Some changes have been reported after a single session. In other trials, benefits were measured at the end of programmes lasting 0.7 to 8 weeks; typical programme lengths ranged from 4 to 8 weeks. These are points at which effects were observed, not guaranteed timelines for when an individual will notice a change.
Conditions it's used for
Complaints and diagnoses people take it for5 listedMost likely to help, from the evidence we have
- →DepressionCertaintyMediumSourceRCT5 cited studies
In a 2021 randomized trial of 184 people, Loving-Kindness Meditation improved depression ratings more than CPT at all time points.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Depression
- PTSD (Post-Traumatic Stress Disorder)
Protocol behind this outcome
6 protocolsEstimatedWhat the studies reporting this result did.
75 min · 2×/week
- Course
- 8 weeks
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open DepressionShow studies (5)
Systematic reviewCn=13140% confidence2025Discussion cites LKM efficacy in reducing negative affect and depression ratings in MDD, but this is not from the included studies.
Low risk of biasPooled observational studiesRCTBn=18475% confidence2021Superior to CPT for depression improvement at all time points.
Top journalBlinded assessor34% dropped outRCTCn=4265% confidence2024RCT showing significant reductions in depressive symptoms (BDI-2, PHQ-9) and improved executive function in individuals with subclinical depression after MBCT+LKM intervention compared to relaxation.
Blinded assessorPilot studyDn=1830% confidence2015Loving-Kindness Meditation to Target Affect in Mood Disorders: A Proof-of-Concept Study.
Two uncontrolled pilot studies showing large reductions in BDI-II and HRSD scores, but with no control group and high attrition.
Low-quality journalOpen-labelNo control groupCompleters only52% dropped outPilot studyDn=830% confidence2024Pilot study showing significant reduction in BDI-II scores and social anhedonia after 8-week video-based Metta group program.
Weak journalOpen-labelNo control groupCompleters only
Low probability(4)
- →PTSD (Post-Traumatic Stress Disorder)CertaintyLowSourceRCT4 cited studies
In a 2021 randomized trial of 184 people, Loving-Kindness Meditation was noninferior to CPT for PTSD symptoms, with a within-condition effect size of d=0.66 at 6 months. A separate study of 56 veterans, some with PTSD, found temporary benefits in self-compassion and hyperarousal.
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- People with a condition
- PTSD (Post-Traumatic Stress Disorder)
Protocol behind this outcome
3 protocolsEstimatedWhat the studies reporting this result did.
56 min · 6×/week
- Course
- 6 weeks
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 2 single-session protocols
Open PTSD (Post-Traumatic Stress Disorder)Show studies (4)
RCTBn=18475% confidence2021Noninferior to CPT for PTSD symptoms; within-condition effect size d=0.66 for LKM at 6 months.
Top journalBlinded assessor34% dropped outQuasi ExperimentalCn=5650% confidence2021Psychophysiological Responses to a Brief Self-Compassion Exercise in Armed Forces Veterans.
The study found temporary benefits on self-compassion and hyperarousal in veterans, some with PTSD. The authors suggest compassion-based approaches could complement existing treatments for veterans with PTSD.
Weak journalOpen-labelNo control groupCompleters onlyQuasi ExperimentalCn=2570% confidence2025C-METTA reduces PTSD-related guilt and shame following interpersonal violence.
Significant and large effects on reducing PTSD symptoms, guilt, and shame in a quasi-experimental trial.
Top journalBlinded assessorNo control groupCompleters onlyCase seriesDn=3635% confidence2020Compassion Meditation for Veterans with Posttraumatic Stress Disorder (PTSD): a Nonrandomized Study.
Open trial showing significant reductions in PTSD symptoms (PCL-5) with large effect size, but nonrandomized design limits causal inference.
Top journalOpen-labelNo control groupCompleters only39% dropped out - →Anxiety Disorder (General)CertaintyLowSourceRCT3 cited studies
A 2024 pre-experimental study of 45 people found that compassion training was followed by reductions in perceived stress and anxiety; this finding does not establish an effect on anxiety disorders.
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Anxiety Disorder (General)
Protocol behind this outcome
4 protocolsEstimatedWhat the studies reporting this result did.
90 min · 1×/week
- Course
- 15 weeks
- Per week
- 90 min
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 1 single-session protocols
Open Anxiety Disorder (General)Show studies (3)
RCTBn=18475% confidence2021Noninferior to CPT for PTSD symptoms; within-condition effect size d=0.66 for LKM at 6 months.
Top journalBlinded assessor34% dropped outQuasi ExperimentalDn=4540% confidence2024Pre-experimental study showing significant reductions in perceived stress and anxiety after compassion training.
Weak journalOpen-labelNo control groupCompleters only24% dropped outCase seriesDn=3635% confidence2020Compassion Meditation for Veterans with Posttraumatic Stress Disorder (PTSD): a Nonrandomized Study.
Open trial showing significant reductions in PTSD symptoms (PCL-5) with large effect size, but nonrandomized design limits causal inference.
Top journalOpen-labelNo control groupCompleters only39% dropped out - →Chronic PainCertaintyLowSourceClinical1 cited study
In a 2014 pilot study of 12 people with chronic pain, pain severity and anger decreased after the intervention, while pain acceptance increased.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
120 min · 1×/week
- Course
- 9 weeks
- Per week
- 120 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Chronic PainShow studies (1)
Pilot studyDn=1230% confidence2014Pilot study of a compassion meditation intervention in chronic pain.
Pilot study showing significant reductions in pain severity and anger, and increased pain acceptance post-intervention.
Low-quality journalOpen-labelInactive controlCompleters only50% dropped out - →Bipolar DisorderCertaintyLowSourceTheoreticalnot used for recommendations1 other source
For people with stable bipolar disorder, Loving-Kindness Meditation is described as a cautious approach intended to support emotional regulation and reduce residual depressive symptoms.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Bipolar DisorderShow studies (1)
Expert opinion50% confidenceLoving-kindness meditation is used cautiously in stable bipolar disorder to improve emotional regulation and reduce residual depressive symptoms.
Studied only as meditation in general, not tested in loving-kindness meditation (metta) yet
These results come from studies of meditation as a whole. No study of loving-kindness meditation (metta) has looked at them yet.
Sleep Quality Improvement (Medium · 19 trials) · Breast Cancer (High · 7 trials) · Cancer (General) (Medium · 6 trials) · Fatigue Reduction (Medium · 5 trials) · Migraine (Medium · 4 trials) · Parkinson's Disease (Medium · 4 trials) · and 5 more
Side effects
5 listedHighest probability
- →Mania / HypomaniaCertaintyLowSourceClinical1 cited study
A randomized trial involving 184 people with Anxiety Disorder (General) reported an inpatient psychiatric admission for bipolar mania.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Anxiety Disorder (General)
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
90 min · 1×/week
- Course
- 12 weeks
- Per week
- 90 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Mania / HypomaniaShow studies (1)
RCTBnegativen=18445% confidence2021inpatient psychiatric admission (bipolar mania)
Top journalBlinded assessor34% dropped out - →Seizure Threshold ReductionCertaintyLowSourceClinical1 cited study
A randomized trial involving 184 people with Anxiety Disorder (General) recorded a seizure.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Anxiety Disorder (General)
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
90 min · 1×/week
- Course
- 12 weeks
- Per week
- 90 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Open Seizure Threshold ReductionShow studies (1)
RCTBnegativen=18445% confidence2021seizure
Top journalBlinded assessor34% dropped out - →HeadacheCertaintyLowSourceReference knowledge1 other source
Focused attention and tension in the face, jaw, or neck during practice can bring on a mild tension headache.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open HeadacheShow studies (1)
Reference knowledgenegative50% confidenceHolding focused attention and tension in the face, jaw or neck during practice can bring on a mild tension headache.
Background knowledge (no study cited) - →Heart Rate IncreaseCertaintyLowSourceReference knowledge1 other source
Generating warm feelings toward others can be effortful and emotionally arousing, so heart rate may rise a little during a session.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open Heart Rate IncreaseShow studies (1)
Reference knowledgenegative50% confidenceGenerating warm feelings toward others is effortful and emotionally arousing, so heart rate can rise a little during a session.
Background knowledge (no study cited) - →Muscle Ache (Myalgia)CertaintyLowSourceReference knowledge1 other source
Sitting still in one posture during a long session can make the back, neck, or legs sore.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open Muscle Ache (Myalgia)Show studies (1)
Reference knowledgenegative50% confidenceSitting still in one posture through long meditation sessions can make the back, neck or legs sore.
Background knowledge (no study cited)
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.8 listed- Drug Addictionleft out by 3 trials
PubMed links (3)
- Bipolar Disorderleft out by 3 trials
PubMed links (3)
Left out by one trial each (6)
- Asthmaleft out by 1 trial
PubMed links (1)
- COPD (Chronic Obstructive Pulmonary Disease)left out by 1 trial
PubMed links (1)
- Cushing's Syndromeleft out by 1 trial
PubMed links (1)
- Depressionleft out by 1 trial
PubMed links (1)
- Psychosisleft out by 1 trial
PubMed links (1)
- Schizophrenialeft out by 1 trial
PubMed links (1)
Also listed for meditation in general (written by our reviewers)
Precautions from the Meditation page. They are for meditation as a whole and may not all fit loving-kindness meditation (metta).
Interactions
Okay to combine with
Highest probability of useful synergy
- →PracticesPsychotherapyCertaintyMediumSourceReference knowledgePotentiating
Loving-Kindness Meditation (Metta) may enhance outcomes in trauma-focused psychotherapy by increasing emotional tolerance and reducing shame.
- →PracticesMeditationCertaintyMediumSourceReference knowledgeComplementary
Combining Loving-Kindness Meditation (Metta) with other forms of meditation may strengthen emotional regulation and self-compassion.
- →PracticesSupport GroupsCertaintyMediumSourceReference knowledgeAdditive
In group settings, shared intention and social reinforcement of compassionate feelings may amplify the benefits of Loving-Kindness Meditation (Metta).
- →SupplementsMagnesiumCertaintyMediumSourceReference knowledgeComplementary
Magnesium supports synaptic plasticity and may enhance neuroplastic changes associated with meditation.
- →PracticesGratitude JournalCertaintyMediumSourceTheoreticalComplementary
Gratitude journaling may help focus attention on positive aspects of life, amplifying the warm, appreciative feelings generated during Loving-Kindness Meditation (Metta).
How it works
The mechanisms this practice works through25 listed · 0 established- self-compassionpsychologicalproposed
LKM may increase self-compassion by reducing ruminative thinking and avoidance tendencies, promoting a kinder self-attitude.
- AnhedoniaPositive affect regulationproposed
Metta meditation aims to cultivate unconditional goodwill towards self and others, targeting anhedonia by promoting positive emotional states.
- Anterior cingulate cortex and anterior insulaSalience network connectivityproposed
Increased functional connectivity between ACC and visual cortex, and between insula and sensorimotor cortex, suggesting enhanced attention control and emotional regulation.
- Beliefs about compassion malleabilityCognitive/psychologicalproposed
CBCT training increased participants' beliefs that compassion is a malleable skill that can be developed, which may be critical for motivation for change in compassion-based interventions.
- Cognitive and affective mindfulnessMindfulness stateproposed
Brief guided meditation induces a state of mindfulness, as measured by the CAMS-R and TMS.
- Cognitive appraisalLife satisfactionproposed
LKM fosters positive cognition toward people and oneself, including increased acts of helpfulness, which increase life satisfaction.
- Connection with self, others, and transcendenceSpiritual connectionproposed
LKM improves connection with self by creating a safe space and accepting attitude, connection with others through altruism, and connection with transcendence by cultivating non-self and selflessness.
- Ego-dissolution, connectedness, moral elevationSelf-transcendenceproposed
Chills occurrence during meditation was associated with increased self-transcendence, including ego-dissolution, connectedness to self and world, and moral elevation.
- Emotion regulationEmotional intelligenceproposed
The intervention improved self-reported emotion regulation as measured by the RC subscale of the Emotional Competence Questionnaire.
- EmpathyPsychologicalproposed
LKM may enhance empathy through mechanisms such as the perception-action model and activation of mirror neuron systems, as discussed in the paper.
- Empathy and helping intentionEmpathic concernproposed
Meditation enhances empathy and helping intention for people with impairment in inaccessible conditions, and reduces helping intention in accessible conditions, suggesting improved insight into appropriate prosocial behavior.
- Inferior frontal gyrus and superior frontal gyrusCognitive controlproposed
Decreased ALFF in cognitive control regions and increased ALFF in sensorimotor regions, suggesting a shift from top-down to bottom-up cognitive regulation strategies.
- P300 event-related potentialSelf-other processingproposed
Long-term LKM practice associated with reduced differences between self- and other-related P300 amplitudes at parietal sites, suggesting increased self-other integration.
- PCC/PCu to left inferior frontal gyrus (IFG)Functional connectivity reorganizationproposed
Meditators show greater functional connectivity between PCC/PCu and left IFG, possibly reflecting reliance on inner speech or emotional processing to reground in loving kindness.
- Posterior cingulate cortex/precuneus (PCC/PCu)Default mode network modulationproposed
Experienced meditators show reduced BOLD signal and intrinsic connectivity in PCC/PCu during loving kindness meditation, suggesting reduced self-referential processing and mind wandering.
- Visual sensitivityVisual discriminationproposed
Meditation training might have led to improved visual sensitivity and discrimination performance, allowing for faster responses in the LDT.
- Working memory interference from negative stimuliExecutive functionproposed
MBCT+LKM reduced response time under negative and neutral interference conditions, suggesting improved ability to inhibit negative stimuli and reduce negative interpretation bias.
- awareness and non-reactivity in social contextsInterpersonal Mindfulnessproposed
LKM enhances interpersonal mindfulness by strengthening the capacity to notice emotional cues, suspend judgment, and respond with compassion.
- positive emotionsBroaden-and-Build Theory of Positive Emotionsproposed
LKM cultivates positive emotions that broaden thought-action repertoires and build enduring psychological resources.
- positive other-focused mental statessocio-affectiveproposed
Loving-kindness meditation cultivates positive, other-focused mental states and prosocial motivation.
- positive psychological capitalpsychologicalproposed
LKM may enhance positive psychological capital (hope, optimism, self-efficacy, resilience) through the development of positive emotions and perceived social support.
- positive, other-regarding emotionspositive emotionalityproposed
The LKM significantly increased positive, other-regarding emotions compared to the body scan control, suggesting the compassion component is an active ingredient.
- respiratory ratemirror neuron systemproposed
The practitioner's calm state, reflected in a slower respiratory rate, may trigger a sense of calm and a slower respiratory rate in the subject via mirror neurons.
- suicide ideationpsychologicalproposed
LKM may reduce suicide ideation by improving self-acceptance, increasing perceived social support, and promoting positive mood and cognitive changes.
- tolerance of distressing thoughts and feelingsemotional regulationproposed
Loving-kindness meditation is theorized to increase ability to tolerate rather than avoid distressing thoughts, images, and feelings, and to counteract shame, guilt, and emotional numbing.
Variations
5 documentedTypical protocol
43 protocolsEstimatedAcross every study of this practice, whatever the variation.
40 min · 3×/week
- Course
- 8 weeks
- Intensity
- Low
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 30 repeated-course and 13 single-session protocols
96% of the corpus contributed
Daily Home Loving-Kindness Meditation
Beginner9/1020–30 min · Daily
Daily Home Loving-Kindness Meditation
Beginner9/1020–30 min · Daily20–30 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Morning
- Where
- Indoors
- Research depth
- Minimal
This home format uses recorded guidance, with phrases extended from yourself to other people and then outward to all beings. Its instructions emphasize resuming after a missed day without guilt rather than expecting an immediate emotional shift.
No equipment needed.
As studied
3 protocolsEstimatedThe protocol the studies of this variation actually used.
20–30 min
- Course
- 4 weeks
- Longest single session studied
- 40 min
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 1 single-session protocols
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Choose a quiet time and place where you will not be interrupted.
- Sit comfortably and play a guided loving-kindness audio recording or open a meditation app.
- Follow the recorded guidance, beginning with a few minutes of mindful breathing.
- Repeat the suggested phrases toward yourself, visualizing yourself receiving the goodwill.
- Extend the phrases to a benefactor, a loved one, a neutral person, and a difficult person as directed.
- End by radiating the phrases outward to all beings in all directions.
- Sit quietly for a moment after the recording ends before resuming your day.
Cues
- · Practice at the same time each day to build the habit.
- · Use the same phrases consistently to deepen their resonance.
- · If you miss a day, simply resume the next day without guilt.
Common mistakes
- Multitasking while listening to the meditation.
- Choosing a time of day when you are too sleepy or rushed.
- Expecting immediate emotional shifts after one or two sessions.
Studied protocols3 on file
- 30 min· 3×/week· 4 weeks· n=50· A repeated coursePMID 26060402
- 20 min· 7×/week· 4 weeks· n=45· A repeated coursePMID 41516942
- 40 min· n=6· Single sessionsPMID 22185349
Guided Group Loving-Kindness Meditation
Beginner8/10supervision recommended60–120 min · Weekly
Guided Group Loving-Kindness Meditation
Beginner8/10supervision recommended60–120 min · Weekly60–120 min · Weekly
From studies- How often*
- Weekly
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Moderate
The guided sequence extends goodwill from yourself to a loved one, a neutral person, a difficult person, and finally all beings; the group discussion is optional, and participants can share only what feels comfortable.
No equipment needed.
As studied
5 protocolsEstimatedThe protocol the studies of this variation actually used.
60–135 min · 1×/week
- Course
- 12 weeks
- Per week
- 100 min
- Format
- Group
- Supervision
- Instructor-led
A repeated course
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit comfortably in a chair or on a cushion with your back upright but not rigid.
- Close your eyes and take several slow, natural breaths to settle your attention.
- Listen to the instructor's guidance as they introduce the session's theme and intention.
- Silently repeat phrases of goodwill directed first toward yourself, such as 'May I be happy, may I be healthy, may I be safe.'
- Gradually extend the same phrases to a loved one, a neutral person, a difficult person, and finally all beings.
- When the mind wanders, gently return to the phrases without self-judgment.
- Participate in the group discussion or reflection period if offered, sharing only what feels comfortable.
Cues
- · Keep the phrases slow and heartfelt rather than mechanical.
- · Soften the muscles of the face and jaw while repeating phrases.
- · If strong emotions arise, acknowledge them and continue the practice.
Common mistakes
- Rushing through the phrases to 'finish' the meditation.
- Forcing yourself to feel a particular emotion.
- Skipping the self-directed phase and only focusing on others.
Studied protocols5 on file
- 60 min· 1×/week· 12 weeks· n=18· A repeated coursePMID 26136807
- 120 min· 1×/week· 9 weeks· n=12· A repeated coursePMID 27499883
- 90 min· 1×/week· 12 weeks· n=184· A repeated coursePMID 33861329
- 100 min· 1×/week· 8 weeks· n=8· A repeated coursePMID 38645510
- 135 min· 1×/week· 17 weeks· n=45· A repeated coursePMID 39728629
Brief Micro Loving-Kindness Meditation
Beginner7/105–10 min · Daily
Brief Micro Loving-Kindness Meditation
Beginner7/105–10 min · Daily5–10 min · Daily
Editorial- How often
- Daily
- Intensity
- Very low
- Time of day
- Any time
- Where
- Indoors or outdoors
- Research depth
- Moderate
Rather than trying to include every group of people, this short practice centers on one person or being toward whom you feel natural warmth; you can include yourself if time allows.
No equipment needed.
As studied
9 protocolsEstimatedThe protocol the studies of this variation actually used.
5–10 min
- Course
- 2 weeks
- Longest single session studied
- 12 min
- Intensity
- Low
Courses and single sessions · 3 repeated-course and 6 single-session protocols
Derived from2494486335115986354883163681738537090853+4 more in Sources
How it's done5 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Pause whatever you are doing and take three slow, deliberate breaths.
- Bring to mind one person or being toward whom you feel natural warmth.
- Silently repeat two or three short phrases, such as 'May you be happy, may you be well.'
- If time allows, include yourself in the phrases as well.
- Take one final breath and return to your activity with a sense of ease.
Cues
- · Use a phone reminder or app notification to trigger the practice.
- · Keep the phrases simple and easy to remember.
- · A brief practice done consistently is more valuable than a long practice done rarely.
Common mistakes
- Waiting for a 'perfect' moment to practice.
- Trying to cover all categories of people in a very short session.
- Dismissing the practice as too short to be meaningful.
Studied protocols9 on file
- 10 min· 7×/week· 4 weeks· n=50· A repeated coursePMID 37379263
- 5 min· 7×/week· 0.7 weeks· n=200· A repeated coursePMID 38540508
- 8 min· 3.5×/week· 2 weeks· n=58· A repeated coursePMID 39279818
- 3 min· n=46· Single sessionsPMID 24944863
- 12 min· n=56· Single sessionsPMID 35115986
- 6 min· n=69· Single sessionsPMID 35488316
Clinical Therapeutic Loving-Kindness Meditation
Intermediate7/10supervision recommended60–120 min · Weekly
Clinical Therapeutic Loving-Kindness Meditation
Intermediate7/10supervision recommended60–120 min · Weekly60–120 min · Weekly
Editorial- How often
- Weekly
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
The sequence can remain focused on self-directed phrases for many sessions, with phrases extended to others only when that feels stable. If difficult emotions arise, the instructions are to pause and use grounding rather than push through.
No equipment needed.
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Meet with the facilitator to establish a safe container and discuss any current emotional state.
- Begin with grounding exercises such as mindful breathing or body awareness.
- Practice loving-kindness phrases toward yourself, using a gentle and permissive tone.
- If difficult emotions arise, pause and use grounding techniques before continuing.
- Gradually extend phrases to others only when self-directed practice feels stable.
- Close with a brief check-in or journaling prompt to integrate the experience.
- Follow any home practice recommendations provided by the facilitator.
Cues
- · Prioritize safety and self-regulation over completing the full sequence.
- · It is acceptable to stay with self-directed phrases for many sessions.
- · Communicate with the facilitator if the practice feels overwhelming.
Common mistakes
- Pushing through intense emotional reactions without pausing.
- Treating the meditation as a replacement for professional therapy.
- Skipping the grounding phase and moving directly into difficult-person practice.
Extended Retreat Loving-Kindness Meditation
Intermediate6/10supervision recommended90–150 min · Weekly
Extended Retreat Loving-Kindness Meditation
Intermediate6/10supervision recommended90–150 min · Weekly90–150 min · Weekly
Editorial- How often
- Weekly
- Intensity
- Moderate
- Time of day
- First half of the day
- Where
- Indoors
- Research depth
- Minimal
The format alternates extended meditation periods with a break for walking or stretching, followed by group discussion or inquiry. Its instructions also emphasize pacing yourself and keeping up home practice between sessions.
No equipment needed.
How it's done7 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Arrive early to settle into the practice space and minimize distractions.
- Participate in the opening didactic or instructional segment to understand the session's focus.
- Engage in the first extended meditation period, typically 30-45 minutes, following the instructor's guidance.
- Take a short break for walking or stretching, maintaining mindful awareness.
- Complete the second meditation period, often focusing on a specific category such as difficult people or all beings.
- Join the group discussion or inquiry period, listening deeply to others' experiences.
- Close with a brief dedication of the practice's benefits to all beings.
Cues
- · Pace yourself — extended sessions require sustained but gentle attention.
- · Use the breaks to rest the mind without engaging in distracting activities.
- · Treat discomfort or restlessness as part of the practice rather than a problem to solve.
Common mistakes
- Overexerting effort in an attempt to 'achieve' a particular state.
- Comparing your experience to others in the group.
- Neglecting the home practice component between sessions.
Studied protocols1 on file
- 150 min· 3.5×/week· 2 weeks· n=42· A repeated coursePMID 38660392
How to start
Community experience
Based on 322 public posts from Reddit, YouTube, Hacker News, and Bluesky.
What people report it did
27 outcomes mentioned across 322 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits19
- Mood Improvement111 mentions
- Emotional Regulation Improvement87 mentions
- Anxiety Reduction82 mentions
- Social Function Improvement21 mentions
- Concentration Improvement20 mentions
- Empathy Improvement15 mentions
- Present Moment Awareness15 mentions
- Self-Compassion Improvement15 mentions
- Self-Awareness Increase14 mentions
- Emotional Processing Support12 mentionsnot studied
- Sleep Quality Improvement10 mentionsnot studied
- Stress Resilience Improvement9 mentions
- Antidepressant Effect6 mentions
- Cognitive Function Improvement6 mentions
- Interoception Improvement6 mentions
- Rumination Reduction6 mentions
- Sleep Onset Improvement5 mentionsnot studied
- Physical Energy Increase5 mentions
- Trauma Symptom Reduction5 mentions
Reported side effects8
- Anxiety Increase7 mentionsnot studied
- Pain7 mentionsnot studied
- Emotional Blunting6 mentionsnot studied
- Insomnia5 mentionsnot studied
- Brain Fognot studied
- Dizzinessnot studied
- Panic Attacknot studied
- Rebound Depressionnot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often2 mentions
Session lengthas written
How long they've practisedas written
References
47 screened · 45 analysed · 47 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- The effect of loving-kindness meditation on positive emotions: a meta-analytic review.Front Psychol2015Meta-analysisAn=1759
- Loving-Kindness Meditation vs Cognitive Processing Therapy for Posttraumatic Stress Disorder Among Veterans: A Randomized Clinical Trial.JAMA Netw Open2021RCTBn=184
- Using chills-inducing music to augment self-transcendence, emotional breakthrough, and psychological insight during mindfulness and loving kindness meditation.Front Psychol2026RCTCn=398
- C-METTA reduces PTSD-related guilt and shame following interpersonal violence.Eur J Psychotraumatol2025Quasi ExperimentalCn=25
- The Effects of Loving-Kindness Meditation Guided by Short Video Apps on Policemen's Mindfulness, Public Service Motivation, Conflict Resolution Skills, and Communication Skills.Behav Sci (Basel)2025RCTCn=92
- Loving-Kindness Meditation: Systematic Review of Neuroimaging Correlates in Long-Term Practitioners and Clinical Implications.Brain Behav2025Systematic reviewCn=131
- A Four-Week Online Compassion and Gratitude Training Programme to Enhance Emotion Regulation: Implications for Stress Management and Healthcare Leadership.Healthcare (Basel)2025RCTCn=45
- The effects of short video app-guided loving-kindness meditation on interpersonal mindfulness, empathy, collaboration, affect, and workplace well-being among working professionals.Front Public Health2025RCTCn=100
- Nurturing compassion and cultural humility in health professions students through a brief mindfulness practice.PEC Innov2024Quasi ExperimentalCn=58
- A brief induction of loving kindness meditation to reduce anti-fat bias.PLoS One2024RCTCn=512
Show all 47 references
- Mindfulness-based intervention reduce interference of negative stimuli to working memory in individuals with subclinical depression: A randomized controlled fMRI study.2024RCTCn=42
- The Impacts of Background Music on the Effects of Loving-Kindness Meditation on Positive Emotions.2024Crossover RCTCn=200
- The effects of loving-kindness meditation on doctors' communication anxiety, trust, calling and defensive medicine practice.2024RCTCn=94
- The effects of short video app-guided loving-kindness meditation on college students' mindfulness, self-compassion, positive psychological capital, and suicide ideation.2023RCTCn=74
- Feasibility of a Loving Kindness Intervention for Mitigating Weight Stigma in Nursing Students: A Focus on Self-Compassion.2023RCTCn=189
- Increasing autobiographical memory specificity: Using kindness meditation to impact features of memory retrieval.2023RCTCn=50
- Learning Compassion and Meditation: A Mixed-Methods Analysis of the Experience of Novice Meditators.2022Quasi ExperimentalCn=40
- Effects of animated pedagogical agent-guided loving-kindness meditation on flight attendants' spirituality, mindfulness, subjective wellbeing, and social presence.2022RCTCn=82
- How does brief guided mindfulness meditation enhance empathic concern in novice meditators?: A pilot test of the suggestion hypothesis vs. the mindfulness hypothesis.2022Pilot studyCn=48
- Boosting prosocial career aspirations: Loving-kindness meditation relates to higher communal career goals in youth.2022RCTCn=525
- The neurophysiology of the intervention strategies of Awareness Training Program on emotion regulation.2022RCTCn=85
- The effect of loving-kindness meditation on employees' mindfulness, affect, altruism and knowledge hiding.2022RCTCn=100
- Meditation affects word recognition of meditation novices.2022RCTCn=39
- Making peace with disliked others: the effects of a short loving-kindness meditation on implicit and explicit emotional evaluations.2022RCTCn=69
- Promoting prosocial behavior in an unequal world.2022RCTCn=456
- Psychophysiological Responses to a Brief Self-Compassion Exercise in Armed Forces Veterans.2021Quasi ExperimentalCn=56
- Effects of Loving-Kindness Meditation on Doctors' Mindfulness, Empathy, and Communication Skills.2021RCTCn=106
- Virtual reality clinical-experimental tests of compassion treatment techniques to reduce paranoia.2020RCTCn=200
- T100. BELIEFS ABOUT THE SELF AND OTHERS IN PARANOIA2020RCTCn=200
- Common and distinct lateralised patterns of neural coupling during focused attention, open monitoring and loving kindness meditation.2020Observational Cross SectionalCn=22
- The Effect of Loving-Kindness Meditation on Flight Attendants' Spirituality, Mindfulness and Subjective Well-Being.2020RCTCn=98
- Phenomenological Fingerprints of Four Meditations: Differential State Changes in Affect, Mind-Wandering, Meta-Cognition, and Interoception Before and After Daily Practice Across 9 Months of Training.2017Observational CohortCn=229
- Decentering the Self? Reduced Bias in Self- vs. Other-Related Processing in Long-Term Practitioners of Loving-Kindness Meditation.2016Observational Cross SectionalCn=22
- The interventional effects of loving-kindness meditation on positive emotions and interpersonal interactions.2015RCTCn=50
- Can the neural-cortisol association be moderated by experience-induced changes in awareness?2015Quasi ExperimentalCn=21
- BOLD signal and functional connectivity associated with loving kindness meditation.2014Observational Cross SectionalCn=46
- A yoga and compassion meditation program reduces stress in familial caregivers of Alzheimer's disease patients.2013RCTCn=46
- Implementing twelve-weeks of loving-kindness meditation and mindfulness of breathing for adolescents with nonsuicidal self-injury and their parents: a mixed method pilot study.2025Quasi ExperimentalDn=28
- [Video-Based Online Metta-Meditation Therapy for Depression: A Pilot Trial Evaluating the Acceptability and Feasibility].2024Pilot studyDn=8
- Effectiveness of Compassion Training on Stress and Anxiety: A Pre-Experimental Study on Nursing Students.2024Quasi ExperimentalDn=45
- Effects of meditation on health promoting protective factors of persons with cardiovascular disease-a quasi-experimental pilot study with pre-post comparison.2024Quasi ExperimentalDn=29
- Compassion Meditation for Veterans with Posttraumatic Stress Disorder (PTSD): a Nonrandomized Study.2020Case seriesDn=36
- Loving-Kindness Meditation to Target Affect in Mood Disorders: A Proof-of-Concept Study.2015Pilot studyDn=18
- Pilot study of a compassion meditation intervention in chronic pain.2014Pilot studyDn=12
- Non-verbal communication of compassion: measuring psychophysiologic effects.2011Pilot studyDn=6
- Expert knowledge synthesis
- Background knowledge (no study cited)