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Thanksgiving: A Gratitude Meditation

Guided Meditation | Meditation

Forget the burned turkey. Forget the crazy in-laws. Forget the calories. There is much to be grateful for. Let’s meditate on that…

Start with three deep breaths. Inhale and exhale. Inhale and exhale. Inhale and exhale. Now find a sensation that brings you to this present moment. It can be anything – the sound of your breath, your heartbeat, the sensation of your body sitting or lying, the smell of turkey in the oven, the background murmur of friends and family chatting. Whatever it is, bring all of your attention to that sensation of this present moment.

A Gratitude Meditation

Allow yourself to become absorbed in your own present moment, not holding onto the past or reaching for the future. Become absorbed in the sensations that exist during this time right now, and as this time slowly changes from moment to moment, notice as your sensations also slowly change from moment to moment.

Now become grateful for this moment. Turning your awareness to your breath and feel gratitude for this very breath that sustains you. No matter what the universe throws at you, your breath is constantly flowing, constantly with you, always giving life. With an inhale, repeat in your mind "I am," with an exhale repeat in your mind "grateful." I am, grateful. I am, grateful. Continue on for a few minutes.


Allow your breath to radiate out and travel to every corner of your body, gratitude traveling along with it, touching each space: the crown of your head, your fingertips, your toes.

Feel the natural bliss that begins to arise in your body. Pulsing through each cell of your being.

Start to expand your gratitude, acknowledging all that has supported you and all the people that you care about. Allow anything to spontaneously arise in your thoughts – friends, family, a delicious meal, a safe and warm home, fall weather, pumpkin pie, absolutely anything. Take a few breaths to meditate on that, and then allow it to drift out of your mind, creating space for another person, place, object or thing to arise. Take a few breaths, meditate on that and, again, allow it to float away. Continue this process of catching a thought, and then letting it go for the next few minutes.

Feel It

Feel the pure bliss, pulsing through your entire being.

Also be grateful for those surrounding you. Offering friends and family your grateful, heartfelt wishes for their well-being, their happiness and their successes. Know that as you open your heart and extend your gratitude to those around you, that you create space for their grateful, heartfelt wishes to come right back to you.

"Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." -Buddha

Slowly start to bring yourself back to your physical surroundings and your social awareness. As you’re ready, slowly open your eyes and bring that grateful energy out into your day and into every corner of your life.

Image credit: Alyonamoves

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