Finally you get to the graduate level of Metta. This entails repeating this process for those you find yourself in conflict with. It may take a while. At first you may find yourself repeating the words in your head while clenching your teeth. That is okay - just keep practicing. After a while you will feel the animosity lessen and feel your heart grow lighter. This is a wonderful practice that you can do anytime including and especially in moments when someone has rubbed you the wrong way. Forgiveness is not only good for the object of your ire but for you as well. The Buddha once said that holding on to anger is like holding a hot coal in your hand. You may be able to throw it at your enemy and may even injure them but you will certainly feel the pain of your burned hand either way.
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