A systematic review and meta-analysis of 22 randomized controlled trials found that kindness-based meditation (loving-kindness and compassion meditation) moderately reduces self-reported depression and increases mindfulness, compassion, and self-compassion compared to passive control groups. Positive emotions also increased compared to progressive relaxation. However, results were inconclusive against active controls, and the evidence suffered from low to moderate methodological quality and imprecision due to small studies. Some people may initially find the practice challenging. Overall, kindness-based meditation shows benefits for well-being and social interaction, but larger, well-conducted trials are needed.
An online loving-kindness meditation course and a light physical exercise course both improved well-being, with no significant difference between them. Participants in the meditation course were less anxious than those in the exercise course. They were also more likely to donate money to charity, though this result was not statistically significant. The meditation course was emotionally intense, generating deep reflections and increased feelings of connectedness, but was difficult for some to process. The exercise course led to gentle increases in relaxation and a sense of achievement. Attrition was high at 82%.