Spreading kindness through meditation
Nathan Gupta
Third Year - Psychology BSc(Hons)
Hey, my name is Nathan and I’m a third year Psychology student here at Huddersfield University. In my spare time, I like to write and make short films about science, music and lifestyle. I also host a podcast called PsychTalk; talking to lecturers about interesting topics in psychology & neuroscience.
How You Can Spread Kindness Through Meditation
“As rain falls equally on the just and the unjust, do not burden your heart with judgements but rain your kindness equally on all.” - Gautama Buddha
Hey friends, my name is Nathan. I am a third year Psychology student at the University of Huddersfield originally from Manchester. As I am now in my final year of university, I (along with every other student) have to write a dissertation - which is essentially an essay we write on a topic that we find really interesting.
I have chosen to conduct research on mindfulness meditation which is something that I practice and passionately believe has the ability to positively impact everyone so they can lead happier and healthier lives. Today I want to talk about how we can use this simple technique rooted in ancient Buddhist traditions to help be kinder to others and, most importantly, ourselves.
Why Is Being Kind So Important?
Starting university is such a major life transition for us all. The next three/four years are said to be the most exciting and overwhelming periods of our lives. Alongside the intense academic workload and maintenance of a social life, hobbies and career prospects, we students are also trying to navigate the developmental challenges that are associated with our transition into adulthood.
We face the looming stress of financial burden from our student loans as well as the potentially harmful effects on our mental wellbeing with the increase and integration of technology and social media in our daily lives.
University is, however, the best place for creating friendships, new hobbies and memorable experiences alongside achieving that degree. Social interaction with friends through societies and lectures is an essential part in mediating the stress and lack in motivation that is so common amongst students from time to time. Unfortunately, this has been negatively impacted by the onset of the COVID-19 pandemic. With less accessibility and social interaction amongst other students, it really is harder than ever to stay sane, healthy and most importantly kind to oneself and those around you.
Recent statistics illustrate a mental health crisis in the UK amongst university students. With over 15,000 first-year students reporting they had a mental health problem in 2015/16 and a 210 per cent increase in university drop outs among students with mental health problems from 2009/10 to 2014/15, we can clearly see the severity of student mental health and how crucial it is to look after ourselves and look out for one another. Further, this increase is demonstrated through 94 per cent of universities reporting an increase in demand for counselling services. (Source)
Mental health and wellbeing are so much more than just statistics on a screen though. Fortunately, at the University of Huddersfield, our Wellbeing Service is always here for every student whenever they need. Whether that is just for a chat, or any other problems that you may want to get off your chest.
Given how difficult the current lockdown situation has made it for us to socialise and take part in the regular social activities that are an integral part of student life, I want to share with you how we can stay happy and healthy through the practice of “Loving Kindness Meditation” (LKM), also known as Metta-Meditation.
How Does Loving Kindness Meditation Work?
Within recent years, Loving Kindness Meditation has become an increasingly popular self-care technique based off mindfulness meditation. The aims of the practice are to increase one’s capacity for compassion, forgiveness and connection to others. The powerful effects of this meditation practice have also been very well-documented, with emerging research revealing how it can positively impact physical and mental wellbeing.
Although these all sound like amazing things, it is important to note that this practice doesn’t create kindness towards ourselves and those around us, rather the technique of LKM helps us rediscover the kindness that is readily accessible and always with us - an innate quality of the mind if you will.
Here are the steps so you can try this practice:
There are lots of different ways that you can practice LKM, with each variation based on different Buddhist traditions. However, at the heart of the practice remains the same idea - to generate kind intentions toward yourself and those around you. I am no qualified Buddhist monk, but this practice has helped me in my two-year meditation journey.
1. Take out five to ten minutes of your day to find some quiet time and sit comfortably. Begin by closing your eyes, relax your body, and take a few deep breaths.
2. Picture yourself feeling perfect love for yourself, thanking yourself for all that you are and knowing that you are okay just as you are. Hopefully this creates a feeling of inner peace. Whilst this occurs, imagine that you are breathing out any tension and breathing in feelings of compassion.
3. Repeat three to four affirmative phrases to yourself (this can be done out loud or in your head). Here are some examples of the phrases I use in my practice, but feel free to make your own:
- May I be happy
- May I be safe
- May I be healthy, peaceful and strong
- May I give and receive appreciation today
4. After you have repeated these phrases to yourself and enveloped yourself in warmth and self-compassion, next would be to shift these feelings to loved ones in your life. These can be parents, siblings or friends. Repeat these phrases in place of that loved one.
5. You can continue to bring other people into this practice for as long as you would like.
6. In your practice, you may even want to include those who you are in conflict with to help you reach a place of forgiveness and gain a better sense of inner peace.
7. When you feel that your meditation is complete and that session has come to an end, slowly open your eyes.
8. This practice can be as short or long as you would like and is something you can repeat several times throughout the day.
Loving Kindness Meditation is great because this is something that you can practice at any point in the day and in pretty much any situation. I enjoy practicing most in the mornings when I feel alert and awake, but you can practice before bed or even whilst you’re on a walk catching that evening sunset.
Additionally, this is not just something to be practiced today, on World Kindness Day, rather this is a practice for life. It is so important because if we don’t give non-judgemental, unconditional kindness to ourselves first then it becomes difficult to apply that to the relationships in our life with those that matter to us the most.
Kindness towards others starts with kindness to yourself.
Here is the link to a free guided Loving Kindness Meditation session available on YouTube.
You may find it easier to practise this with the guidance of an experienced teacher.
Another fantastic meditation resource for those that progress with their meditation journey is the app ‘Headspace’.
Tip: if you have a student Spotify account, then you can actually get the Headspace premium content free with it!
Student blogs
Return to the student blogs homepage.
Meet our reps
These are the students who are sharing what life is really like at the University of Huddersfield.