Instant Gratification: Metta meditation magic

Your deepest presence is in every small contracting and expanding.
the two as beautifully balanced and coordinated
as bird wings.
— Rumi

Science confirms what many of us already know: a regular practice of meditation can actually increase your brain’s capacity to exercise patience, acceptance, compassion and forgiveness. In fact, research from in a study from Yale, Harvard, Massachusetts General Hospital, and Massachusetts Institute of Technology shows that meditation helps to positively change areas of the brain that are important for sensory, cognitive and emotional processing. And, what’s most fascinating is that the study participants were “regular” people with jobs, families, and stress (not monks!). The only difference was that they meditated on average 40 minutes each day.  Don't have 40 minutes a day? Not to fret! The research gets better.  

In fact, studies on Metta Meditation also known as Loving Kindness (an ancient Buddhist practice passed down in an unbroken line for over 2,500 years) centers around cultivating friendship, kindness, compassion, and warmth to others and ourselves, show that even small amounts of daily practice can create measurable, long-lasting, positive changes, in our ability to feel more open, happy and healthy. 

And most importantly, even a few minutes every day can make a profound difference in your life! 

A study by Hutcherson, Seppala and Gross (2008) found that even a single short session lasting less than 10 minutes increased feelings of social connection and positivity toward strangers. 

Let me repeat, Metta has been shown to be effective in small doses, and immediately!  Yes, research is confirming "instant" gratification. 

What is not to love about that?!

Why Science Loves Metta

18 Science Based Reasons to practice Loving Kindness

Loving Kindness on the Brain


7 minute Metta meditation with Sharon Salzberg

12 minute Metta meditation on line with Jillian


In my TEDX Talk I share how Metta Meditation can make a great impact on all of our relationships, especially our most challenging ones. TEDx Talk on Metta Meditation: Expanding Love In Your Life



Your grief for what you’ve lost lifts a mirror
up to where you’re bravely working.
Expecting the worst, you look, and instead,
here’s the joyful face you’ve been wanting to see.
Your hand opens and closes and opens and closes.
If it were always fist or always stretched open,
you would be paralyzed.

Your deepest presence is in every small
contracting and expanding.
The two as beautifully balanced and coordinated
as bird wings.
— Rumi