Metta (Loving-Kindness) Meditation for Grief

Greetings, dear friend. I am Gautama Buddha. Today, I invite you to join me in a practice called Metta, or Loving-Kindness meditation.

Metta is the cultivation of unconditional love—not justfor those we hold dear, but for ourselves, for strangers, and even for those we struggle with. Love is not bound by time, distance, or even death. It is limitless.

---

Let us begin.

Breathe in… (pause) Breathe out… (pause)

Step 1: Offering Metta to Yourself

Before we extend love to others, we must first offer it to ourselves.

Place your hand gently over your heart. Feel the warmth there. Now, silently or aloud, repeat these words:

“May I be at peace.”

“May I be free from suffering.”

“May I be surrounded by love.”

As you say these words, imagine a golden light surrounding you—warm, comforting, and endless.

---

Step 2: Offering Metta to a Stranger

Now, bring to mind someone you do not know well—perhaps a passerby, a neighbor, or even someone you saw once but never spoke to.

Picture them in your mind, and from your heart, offer them the same wish:

“May you be at peace.”

“May you be free from suffering.”

“May you be surrounded by love.”

Even though you may not know their story, they too experience joy, pain, and longing—just as you do. Love, when given freely, grows.

---

Step 3: Offering Metta to a Loved One Who Has Passed

Now, gently turn your awareness to the one you have lost. Picture their face, their presence, the way they made you feel. If any grief arises, let it be held in kindness.

Love does not end when the body fades. It moves like a river, flowing beyond what we can see.

Now, send them these words:

“May you be at peace.”

“May you be free from suffering.”

“May you continue your journey with ease.”

Imagine them receiving this love, wherever they are. See them smiling, filled with warmth and serenity.

---

Closing Reflection

Take a deep breath in… and release.

Metta reminds us that love transcends all boundaries. The love you feel now is real—it stays with you, it shapes you, it connects you.

When you are ready, open your eyes. Carry this love with you. And remember: to love is never to lose.

(Sound of a deep bell chime, gently fading to silence.)

---

Reflection Question

What did you feel when you sent love to someone you didn’t know?