By Amy Wright Glenn
Metta for an acquaintance
Bring to mind a person that you see on a regular basis but don’t know well. You could pick an acquaintance at work, or someone at your local grocery store. Perhaps pick the person who brings your mail, or distant family friend. See this individual clearly in your
mind. Repeat the loving-kindness blessings and direct your attention to this person.
May you be happy.
May you be healthy.
May you be at peace with whatever you’re given.
We cross paths with so many, yet come to deeply know only a few
of these people over the course of a lifetime. Metta meditation
practice helps us cultivate a spirit of goodwill towards the many acquaintances we encounter. Loving-kindness meditation helps us
to remember the common hopes and dreams hared by humanity.
Metta for an adversary
In the beginning of your metta practice, you may not want to pick the most disliked or hated individual in your life experience.