Mer video 3 : A Heart Full of Thanks – Meditation on Being Thankful

 Welcome to this quiet moment of reflection. In this meditation, we open our hearts to the simple, powerful feeling of thankfulness. With each breath, we’ll gently invite gratitude in, allowing it to fill our minds and calm our spirits. Settle in, breathe deeply, and let your heart become full of thanks.

Welcome to this peaceful moment. A time that has been set aside just for you. A space where you can be still, breathe deeply, and connect with the present moment. This is your time to allow gratitude to fill your heart and mind. As you sit or lie down, let your body settle into relaxation. Allow yourself to let go of any tension, any tightness you may be carrying, and release it all. Gently close your eyes, and begin by taking a slow, deep breath in. As you inhale, feel the cool air entering your lungs. Hold the breath for a moment, and as you exhale, let go of any stress or worry, sending it out into the air. Feel yourself grounding into the present, into this moment of peace and reflection.

Now, with each breath you take, allow your body to soften. Let go of any unnecessary thoughts, and focus only on the rhythm of your breath. Feel the air as it moves in and out of your body, gentle and steady like the ebb and flow of the ocean. Let this rhythm calm your mind, settling your thoughts like leaves drifting quietly in a stream. With every inhale, you are inviting peace into your being. And with every exhale, you are releasing any tension or discomfort, allowing yourself to sink deeper into relaxation.

As you continue to breathe slowly and deeply, place one hand gently over your heart. Feel the warmth of your hand against your chest, and listen to the steady beat of your heart. It has been there for you, through every high and low moment of your life, carrying you, sustaining you. As you feel this rhythm, take a moment to acknowledge it. Whisper softly to yourself, "Thank you." These words carry deep meaning. "Thank you for this breath. Thank you for this heartbeat. Thank you for the life that flows through me."

Let your gratitude expand with each breath. Allow your heart to soften and open, like the petals of a flower unfurling under the warmth of the sun. Feel the warmth of gratitude radiating from within, spreading outwards, gently touching every part of your being. With every breath in, feel your heart expanding with love and thankfulness. And with every breath out, feel any tension or negativity gently leaving your body, making space for more gratitude.

Next, think of a challenge or difficulty you’ve faced. It may have been something that seemed overwhelming at the time, something that stretched your limits and tested your strength. But as you look back, you can see how you grew from that experience. You learned something valuable. You became stronger. Whisper softly to yourself, “Thank you for the strength I didn’t know I had. Thank you for the wisdom that came from this experience.” Even in the hardest of times, you found growth, and in that growth, you found gratitude.

Now, shift your focus to the smaller, often overlooked blessings. Think about the quiet moments—the ones that pass so quickly, but hold so much beauty. The laughter shared with loved ones, the warmth of the sun on your face, the comfort of a cozy bed, the simple act of a smile from a stranger. Think of these tiny blessings and let your heart fill with appreciation. “Thank you for this simple joy. Thank you for the everyday gifts that make life so special.” Remember that gratitude is not only for the grand moments, but for the quiet, unspoken moments that make up the fabric of your life.

As you continue to breathe deeply, feel gratitude filling you like a warm, golden light. This light flows from your heart, spreading into every corner of your body, touching every part of you—your mind, your body, your spirit. Let it wrap around you, like a soft blanket that comforts and protects. Breathe in the light of gratitude, and as you breathe out, let go of any remaining heaviness, any thoughts that no longer serve you.

Now, let’s invite a prayer of gratitude into this sacred space. As you breathe deeply and quietly, say to yourself:

“Dear Creator,
Thank you for this life. Thank you for the beauty I sometimes overlook. Thank you for the strength within me, even when I forget it’s there. Thank you for the people who love me, even when I struggle to love myself. Thank you for the lessons, even when they come in the form of pain. Thank you for this breath, this heart, this moment. I am grateful for the seen and unseen gifts that fill my life. I am grateful for the chance to grow, to heal, and to be. Let my life be a reflection of gratitude. Let my words, my actions, my thoughts—be soaked in thankfulness. Let this heart of mine stay open to the beauty of each day. Amen.”

Take a moment to let that prayer settle in. Feel the peace it brings to your spirit. Know that you are surrounded by blessings, by love, and by the divine presence of abundance. You are connected to the source of all that is good in this world. Breathe deeply and feel the weight of your gratitude as it fills you from the inside out.

Allow yourself to sit in this stillness for as long as you need. There is no rush. You are safe. You are loved. And you are worthy of all the blessings that flow into your life. Let the quiet moments of gratitude be a source of strength and peace for you, always available when you need them.

When you’re ready, begin to bring your awareness back to the present moment. Wiggle your fingers and toes gently. Take one more deep breath in, and as you breathe out, slowly open your eyes. Bring your awareness back to the space around you, knowing that the gratitude you’ve just experienced is always within you. You carry it in your heart. You are blessed. You are enough. And you are a being of infinite gratitude.

As this meditation comes to a close, let the warmth of gratitude remain with you. Let it guide your thoughts and bring peace to your day. Thank you for being here in this moment.