With the year coming to a close, it’s important to look back and harvest feelings of gratitude for all that has passed. While 2020 was definitely a challenging and difficult year for most of us–especially with the global pandemic–there are still many reasons to be thankful. Below is a meditation to help you give thanks for your blessings.
Begin in a seated, upright position. Ground down through your sitting bones, and lengthen through your spine and the crown of your head. When you’re ready to begin your meditation, close your eyes.
As you come into the present moment, bring into mind three things that you’re thankful for. These things can be people, material objects, or experiences. Allow yourself to recall and recount these things, letting your mind harken back to them.
Then, notice how you’re feeling. Are you feeling joyful? Sentimental? Maybe a bit wistful? At the same time, acknowledge if you have any negative feelings. Be truthful with yourself, observe, and let go of any judgment.
Among the different emotions that you’re feeling, notice that spark of gratitude from within. You may visualize a gentle light at the center of your chest, or you may simply bask in the feeling of gratitude. Then, focus on this image or feeling, and allow it to spread across your body.
Observe how the body and breath respond to feelings of gratitude. Perhaps you feel lighter. Maybe your breath feels fuller. Notice how much more expansive you become, just by feeling grateful.
Once you feel that you are filled with gratitude, silently tell yourself: I now harvest this gratitude, and I will share it with others. You may say this once, or repeat it a few times.
When you are ready to end your meditation, come back to that feeling of weight. Notice your body against the chair or the floor. Take a few deep breaths, then open your eyes.