Mer video 2 : Gratitude in Every Breath – A Guided Meditation on Being Grateful

In this guided meditation, we will gently center ourselves in gratitude—feeling it with every breath. As you breathe in, invite peace. As you breathe out, release stress. Let each breath open your heart to the beauty of now. Let's begin this journey of thankfulness together.

Find a comfortable place to sit or lie down. Close your eyes gently and begin to take a few slow, deep breaths. Inhale deeply through your nose, allowing your lungs to expand fully, and then exhale slowly through your mouth, releasing any tension or stress that may be lingering in your body. With each breath, feel yourself becoming more relaxed, grounded, and present in this very moment. Allow yourself to let go of the outside world, the thoughts that rush through your mind, and simply focus on the rhythm of your breath. In and out, in and out.

As you settle deeper into this peaceful state, bring your awareness to your body. Feel the gentle weight of your body resting where you are. Feel your connection to the earth beneath you, supporting you, providing you with a sense of stability and calm. Let your muscles relax, starting from the top of your head and gently working your way down, softening your forehead, relaxing your jaw, and letting go of any tension in your shoulders. Allow your arms and legs to become heavy, as you release all tightness in your body. Let your breath flow freely, effortlessly, and with every inhale, imagine drawing in peace and relaxation.

Now, focus on the rhythm of your breath. As you breathe in, picture yourself filling up with gratitude. As you exhale, release any negativity or worries you may be holding onto. Breathe in gratitude deeply, and breathe out any tension, any stress, allowing it to flow out of you like a river flowing into the sea. With every breath, imagine your heart opening, welcoming gratitude into every corner of your being. You are safe in this space, and you are open to receiving the abundance of gratitude that surrounds you.

Next, bring your attention to the people who make your life richer. Think of the family, friends, and loved ones who are there for you through thick and thin. Picture their faces, feel their love and presence in your heart, and take a moment to say thank you. “Thank you for the love and support I receive. Thank you for the people who stand by me and care for me, through both the good times and the challenging ones. I am deeply grateful for their presence in my life, for their kindness, and for the moments we share together.” Feel your heart swell with appreciation for those who make your journey on this earth a little brighter and more joyful.

As you continue breathing deeply, think of a challenge or difficult time in your life—one that may have seemed overwhelming at the time, but upon reflection, has taught you valuable lessons. Whether it was a personal struggle, a loss, or a hardship, take a moment to express gratitude for the strength and growth that came from it. “Thank you for the challenges I’ve faced. Thank you for the lessons I learned, for the strength I discovered within myself, and for the resilience that I now carry with me. I am grateful for the ways in which these experiences have shaped me into who I am today.”

Now, think of the small moments in life—the moments that pass by quickly but hold so much beauty and significance. The laughter shared with friends, the peaceful walks you take in nature, the moments of silence where you can simply be, the feeling of sunshine on your skin or the sound of raindrops against your window. These moments, while fleeting, carry great value. “Thank you for the quiet moments. Thank you for the laughter, the warmth, the peace. I am grateful for the little things that make life so sweet, and I appreciate every moment of joy, no matter how brief.”

As you continue breathing deeply, imagine your heart expanding with this immense gratitude. Feel it growing larger with each breath, as if it is a warm light radiating outwards, filling your entire body. Allow this feeling of gratitude to spread throughout your entire being—filling you from the top of your head down to your toes, saturating every cell in your body. Breathe in the light of gratitude, and with every exhale, feel any remaining negativity or tension leave you, making space for even more gratitude to enter.

Now, let’s take a moment for a silent prayer of gratitude. As you continue to breathe slowly and deeply, say to yourself:

“Dear Creator,
Thank you for this life I have been given. Thank you for each and every breath. Thank you for the love and support of those around me. Thank you for the strength to face challenges, and for the wisdom I gain from each experience. Thank you for the abundance in my life, for the quiet moments of peace, and for the grace that surrounds me. I am filled with gratitude for all that I have, and for all that is yet to come. May my heart continue to overflow with thankfulness, and may I be a reflection of this gratitude in all that I do. Amen.”

As this prayer settles in, feel the warmth of your gratitude enveloping you. You are at peace. You are open to the blessings of the universe, and you are filled with love. Take a moment to rest in this feeling of peace, knowing that gratitude will always be within you, guiding you through every moment of your life. When you are ready, slowly bring your awareness back to the present moment. Wiggle your fingers and toes gently. Take a deep breath in, and as you breathe out, slowly open your eyes, carrying the warmth of gratitude with you as you move forward in your day.

As you return from this meditation, carry the warmth of gratitude with you. Let it flow into your thoughts, your actions, and your relationships. Thank you for sharing this quiet space.