Today, take your practice time and dedicate it to saying the metta phrases for a neutral person. Call someone up that you do not have strong feelings for one way or the other. Maybe someone you sat next to on the bus this morning? Maybe the person at the checkout at the supermarket? Really bring this person to mind, and open your heart to them. Then begin the phrases for them as follows, or using your own words:
May [this person] be safe and protected.
May [this person] be peaceful.
May [this person] live with kindness and with ease.
The Buddha promised that the lovingkindness practice would bring with it eleven benefits:
1. You will sleep easily.
2. You will wake easily.
3. You will have pleasant dreams.
4. People will love you.
5. Devas [celestial beings] and animals will love you.
6. Devas will protect you.
7. External dangers will not harm you.
8. Your face will be radiant.
9. Your mind will be serene.
10. You will die unconfused.
11. You will be reborn in happy realms.
Not bad, right? These were taken from Sharon Salzberg's excellent book Lovingkindness: The Revolutionary Art of Happiness. I can attest that, in my experience, these practices have brought me clarity and calm in incredibly distressing circumstances, and they have manifested unconditional internal and external peace in my life. The key is to practice them with devotion during regular practice times and then whenever you can remember to do so off the mat or cushion. And to cut yourself some slack if one of the phrases or one of the categories of beings isn't working for you on any given day.
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