Meditation isn’t just about “clearing the mind.” Some forms train attention (e.g., focusing on the breath), while others deliberately cultivate positive emotions such as kindness and compassion. It’s this second family—often called loving-kindness or compassion practices—that a well-known study in the Journal of Personality and Social Psychology examined when it reported that meditation can measurably boost day-to-day positive emotions.
What the research found
In a randomized study of 139 adults, participants who learned and practiced a brief loving-kindness meditation reported gradual increases in daily positive emotions over several weeks. Those gains were linked with broader benefits—greater mindfulness, a clearer sense of purpose, stronger social connection, and fewer reported physical symptoms. In short: regularly cultivating warm, friendly feeling toward oneself and others can “upshift” mood and well-being over time.
A balanced take
- It’s a skill, not a switch. Benefits accrue with consistent practice (think minutes most days, not hours all at once).
- Helpful, not magical. Meditation complements—not replaces—evidence-based care for anxiety or depression. Lifestyle pillars like movement and sleep still matter. For example, see how physical activity supports mood in Exercise Helps You Beat Depression.
- Start simple. If you’re new, a few structured steps go a long way. This short guide can help you get set up: How To Meditate – a Simple Meditation Technique.
Try this 5–10 minute loving-kindness practice
- Sit comfortably. Take three easy breaths to settle.
- Silently offer yourself kind wishes (choose phrases that feel natural), e.g., “May I be safe. May I be healthy. May I be peaceful.”
- Bring to mind someone you care about and offer the same phrases to them.
- Widen the circle—to a neutral person, then to a difficult person (gently), and finally to “all beings.”
- Close by resting attention on the after-feeling for a few breaths.
If you’re curious about the broader evidence base behind kindness and mindfulness practices, explore this overview: More Positive Evidence On Mindfulness.
Safety and when to get extra support
Meditation is generally safe, but if you notice increased distress, trauma memories, or intense anxiety during practice, scale back, switch to grounding techniques, and consider guidance from a qualified teacher or clinician. For a clear, balanced primer—including what we know (and don’t) about benefits and risks—see the U.S. National Institutes of Health summary: NIH/NCCIH: Meditation—In Depth.
The bottom line
Regularly practicing loving-kindness meditation can lift everyday positive emotions and support broader well-being. Pair it with healthy routines and, when needed, professional care. For a mind–body roundup you can put into practice, check out Active Body, Healthy Mind.
This article is informational and not a substitute for personal medical advice. If you’re experiencing persistent low mood, anxiety, or thoughts of self-harm, please speak with a healthcare professional.