Loving-Kindness meditation for self-criticism

Mindfulness: theories & benefits

Shahar, Ben, et al. “A Wait‐List Randomized Controlled Trial of Loving‐Kindness Meditation Programme for Self‐Criticism.” Clinical Psychology & Psychotherapy, vol. 22, no. 4, 2015, pp. 346-356.

From the Abstract. Self-criticism is a vulnerability risk factor for a number of psychological disorders, and it predicts poor response to psychological and pharmacological treatments.

In the current study, we evaluated the efficacy of a loving-kindness meditation (LKM) programme designed to increase self-compassion in a sample of self-critical individuals. Thirty-eight individuals with high scores on the self-critical perfectionism subscale of the Dysfunctional Attitude Scale were randomized to an LKM condition (n=19) or a waitlist condition (n=19).

Measures of self-criticism, self-compassion and psychological distress were administered before and immediately following the intervention. participants received the intervention immediately after the waiting period. Both groups were assessed 3 months post-intervention. … A follow-up … in both groups together (n=20) showed that these gains were maintained 3 months after the…

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Loving kindness: conceptual understanding vs meditation

Mindfulness: theories & benefits

Kang, Y., Gray, J. R., & Dovidio, J. F. (2014). The Head and the Heart: Effects of Understanding and Experiencing Loving Kindness on Attitudes Toward the Self and Others. Mindfulness, 1-8. Abstract.

Formation and maintenance of compassionate and loving attitudes toward the self and others is essential for adaptive social functioning. In this study, we use loving kindness meditation (LKM) to enhance positive attitudes toward the self and others. Meditation-based programs often include several components for which specific effects and dynamics are largely unknown, precluding conclusive support for their effectiveness. The present study tested actions underlying two main components of LKM programs: discussion and meditation.

Discussion focuses on a conceptual understanding of loving kindness, whereas meditation focuses on direct experiences and cultivation of loving kindness. Participants (n = 54) were randomly assigned either to attend a 6-week loving kindness discussion course or to be waitlisted for 6 weeks, both…

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Reduce self-criticism with Loving-Kindness Meditation