(Free guided meditation below).
“Everyday be grateful that you do not have a toothache.”
-Thich Nhat Hanh
Cultivate gratitude by sharing what you are grateful for this year on our Gratitude Inventory below!
Thanksgiving is my favorite holiday because it gives me a chance to cultivate one of the healthiest mindsets: Gratitude.
Luckily though, it is a mindset that can be cultivated. With practice, you can grow your capacity to experience gratitude and thus experience all the goodies that come along with it.
In honor of this week of Thanksgiving and to help you practice gratitude, I created a free guided meditation: Thanks-Growing Meditation.
Re-Balance Your Awareness Towards Goodness
This guided meditation is an opportunity to re-balance your awareness; it will help you counteract your mind’s natural tendency to over-focus on the problems or difficulties in your life.
Importantly, a gratitude meditation is not about forcing yourself to feel any particular emotion. It is about being curious about what you experience in your body, mind, and spirit when you intentionally direct your awareness towards the positive.
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Practice Gratitude with Our Guided Thanks-Growing Meditation
In this short “Thanks-Growing” meditation, you will call to mind some of the goodness in your life as you repeat these phrases, linking them to the flow of your breath:
I know there is goodness in my life. (Breathing in)
May others know goodness in their lives. (Breathing out)
If you are willing, put a slight smile on your face as you repeat these phrases :-). OK, I know that sounds goofy, but try to suspend your judgment about the intentional smile. There is excellent research on the physiology of emotions that explains why smiling shifts your energy and mood. Try it and see what you notice.
Find a comfortable place to sit or stand, and then begin this short guided meditation:
Use this free guided meditation to grow your gratitude.
Just for fun, practice this meditation each day over the Thanksgiving Holiday. Maybe for the rest of the year you could even make it a habit to end each day with a few minutes of gratitude meditation.
Or, you can make a game out of your gratitude practice. When my daughter was young, we’d play the Gratitude Alphabet game. Starting with “A,” we’d go through each letter of the alphabet, thinking of something we were grateful for that started with that letter. Sometimes we’d get pretty wacky as we stretched our imagination to come up with a gratitude for every letter.
However you decide to cultivate your capacity for gratitude, pay attention to any shifts in energy or attitude that develop as your awareness of goodness grows.
Add Your Gratitude to Our Inventory
Help us start a Thanksgiving Gratitude Inventory. Please share your gratitudes below . List as many as you like. Let’s see how many we can collect!
If everybody who reads this post contributes one gratitude, we’ll have hundreds of them!
(Just like smiling, writing down what you are grateful for will improve your mood!)
I’ll start: I’m grateful that there are so many people like you in the world, taking the time to reflect on what is good and beautiful in this miraculous life!
May you all experience a peaceful Thanksgiving.