Loving-kindness and compassion meditation may help reduce anxiety over time by increasing self-compassion and reducing distressing thoughts, according to a study published on Mar. 31 in Scientific Reports.
The research examines how long-term practice of Loving-Kindness and Compassion Meditation (LKCM) influences anxiety, focusing on the roles of self-compassion, cognitive fusion, and how often people meditate. While mindfulness practices are known to improve mental well-being, this study explores whether the frequency or duration of meditation makes a difference in long-term outcomes.
Researchers conducted a cross-sectional survey with 60 experienced LKCM practitioners from Spain. Participants had between two and fifteen years of experience and meditated between one and seven times per week for periods ranging from fifteen minutes to two hours daily. The survey collected data online in late 2022 after ethical approval was obtained.
Results showed that practicing LKCM more frequently was linked to higher levels of self-compassion. However, those who practiced nearly every day did not show continued increases in self-compassion over time compared to those who practiced two or four days per week. The study found that greater self-compassion was related to less cognitive fusion—meaning participants were less likely to believe their negative thoughts—and this led to lower anxiety scores overall.
Statistical analysis indicated that the connection between meditation practice and reduced anxiety worked through a serial pathway: frequent practice increased self-compassion, which then reduced cognitive fusion, ultimately leading to lower anxiety levels. This indirect relationship was strongest among individuals meditating two or four days weekly.
The authors caution that these findings do not suggest more frequent meditation is always better for everyone; instead, they highlight the importance of psychological factors such as developing self-compassion and flexible thinking patterns during meditation. Due to its cross-sectional design and selected sample group, the study's results should be interpreted carefully.
