This morning, I came back from the gym feeling surprisingly happy. Someone there had greeted me by name and made space for me next to their mat with a warm smile. Later, at the bakery, I had a light-hearted exchange about the weather with the woman behind the counter. These were just small moments, but they left me feeling more connected, uplifted, and energised—quite different from those more anonymous, disconnected days we all sometimes have.
It got me thinking about how often we underestimate the power of brief, positive encounters with people we don’t know well—or even at all. Science is starting to catch up with what many of us feel intuitively: these small interactions, when warm and kind, can have a meaningful impact on our well-being.
The ripple effect of kindness
While close relationships are essential to our emotional health, fleeting interactions with strangers can also deeply influence our mood and sense of connection. A kind greeting, a smile, or a brief conversation can foster feelings of safety, trust, and belonging. These moments activate the brain’s reward system, stimulating areas associated with pleasure and positive emotion—like the ventral striatum and prefrontal cortex.
Even more remarkably, they can trigger the release of oxytocin, the hormone that supports trust and bonding, while also reducing levels of the stress hormone cortisol. In short, friendly encounters—even brief ones—can contribute to emotional and physical health.
Cultivating kindness from within
One way to intentionally cultivate this sense of kindness and connection is through Metta meditation, also known as loving-kindness meditation. It’s a practice that begins with offering kind wishes to ourselves, then gradually extending them to loved ones, acquaintances, and strangers.
Stage three of the practice is particularly beautiful—it focuses on sending good wishes to someone we don’t know personally. This could be the person who greeted you in the gym, a stranger on the bus, or the cashier at your local bakery. By doing so, we train our minds to notice and amplify the goodness in others.
Studies show that regular Metta practice increases compassion and empathy, while also boosting emotional resilience and overall well-being. It strengthens our sense of interconnectedness—reminding us that we’re all part of a larger human tapestry.
Try a guided Metta meditation
If you’d like to give it a try, here’s a simple guided Metta meditation to help you send love and good wishes to yourself and others—including those brief but meaningful encounters in daily life. It’s a powerful way to build a deeper sense of connection and inner warmth.
Noticing the magic in everyday moments
As we go about our daily routines—shopping for groceries, commuting to work, or going to the gym—these small, positive exchanges can be easily overlooked. But they matter. They remind us that we’re not alone, that we’re part of a community, however loosely woven it may be. And they have the power to lift us up when we least expect it.
Equally important is the way we show up for others. A simple gesture, a smile, a spontaneous hug, a kind word—it may be a fleeting moment for us, but it could mean a great deal to someone else.
Every small act counts
The next time a stranger greets you or makes room for you with a kind word, pause for a moment and notice how it feels. And when you have the chance, offer someone that same small gift of kindness. These are not just polite exchanges—they are opportunities to feel connected, valued, and alive. The more we embrace and contribute to these moments, the more we nourish not only our own well-being but help strengthen the emotional connections that bind us all.
