Thanksgiving is just around the corner, and there’s no better way to express gratitude than by practicing meditation. Here’s a meditation script for thanksgiving.
A Meditation Script for Thanksgiving
Begin in a comfortable seated position. Sit up tall, with your sitting bones grounded down onto your mat, chair, floor, or bed. Roll the shoulders under the ears, and let the crown of the head lengthen up to the sky. Scan your body, and focus on your breath.
As you tune into your body and breath, bring to mind the year that has passed. You may recall some of the milestones that you’ve achieved and the challenges that you’ve been through. Notice the feelings that come up, recognizing and acknowledging each emotion.
Then, name something that you are thankful for. This can be a person, object, life development, or any experience that you underwent in the past year. You can name it for yourself by saying: “I am thankful for….”
Notice what feelings come about when you name this for yourself. Recognize the physical sensations that come with the feelings. Do you feel lighter? Do you feel warmth anywhere, perhaps in your hands, belly, or chest?
If you do not feel anything at all, or if you actually feel a bit of heaviness, know that it is okay too. Simply recognize any uncomfortable feelings that also come with gratitude, and remember that it is alright to feel many emotions at once.
Then, you can repeat the following affirmations to yourself: I am grateful for who I am and what I have. Thankfulness and appreciation are part of who I am. Gratitude flows easily and effortlessly in my heart.
You can repeat those affirmations a few times. Then, when you are ready, wiggle the fingers and toes. Breathe in and out with awareness. When you are ready to end your meditation, open your eyes.