Loving-Kindness Meditation (Metta)

Loving-Kindness Meditation (Metta) systematically generates feelings of compassion toward self and others, and Barbara Fredrickson's research at UNC found that just seven weeks of practice increased positive emotions by 25%, social connection by 20%, and vagal tone—a key marker of cardiovascular health—by 10%. This technique is 30% more effective at boosting daily positive affect than the typical mindfulness practice, though it requires consistent engagement to match the stress-reduction depth of Vipassana.