Kids Gratitude Thanksgiving Meditation

In this kid-friendly meditation, children are guided to imagine a warm, cozy space filled with things and people they appreciate. With simple breathing and visualization, they’ll explore what gratitude feels like in their bodies and hearts. This practice helps little ones settle their energy and enjoy the spirit of Thanksgiving with calm and joy.
* Background track: 'Victory' by MusicWord — downloaded from Pixabay and used under the Pixabay Content License. Thank you to the artist for providing this royalty-free music.

Transcript

Hi,

Thanks so much for joining me for this kid-friendly Thanksgiving gratitude meditation.

First,

Let's get comfortable.

You can sit crisscross on the ground,

Lie down,

Or just relax in a chair.

Let your hands rest in your lap,

And if you want,

You can gently close your eyes.

To start,

Let's take a big breath and inhale through your nose like you're smelling freshly baked cookies.

Yum!

And let it out through your mouth like you're blowing out a birthday candle.

Great job!

Let's do it one more time.

Take a big inhale through your nose like you're smelling freshly baked cookies,

And let it out through your mouth like you're blowing out your birthday candles.

Let your shoulders relax,

Let your face relax,

And let your belly get really soft.

Now imagine a warm,

Cozy feeling spreading through your whole body like a soft blanket of calm.

Before we think about Thanksgiving,

Let's start with you.

Put your hands over your heart if that feels good.

Silently say,

Thank you for trying.

Thank you for learning.

Thank you for all that you let me do.

Give yourself a little smile.

Now think of someone who makes you feel safe or happy.

It could be a parent,

A sibling,

A grandparent,

A friend,

A teacher,

A coach,

Or even a pet.

Picture them in your mind.

See their smile,

Feel their warm hug,

Send them a quiet thank you in your mind.

Next,

Let's think of something fun that happened this year.

Maybe it was a game that you played,

A performance you did,

A birthday.

Maybe it was a moment when you laughed really,

Really hard.

Hold that memory in your mind.

Let it make you smile again.

And silently say,

Thank you for that moment.

Now let's think of small things that make us happy.

It could be your favorite stuffy,

Your favorite food,

Music,

Sunshine,

Your blankie,

Your favorite sports team,

Anything that you love.

Imagine it,

Say thank you,

And feel that little spark of joy.

Now imagine a big glowing bubble around you.

The bubble's your favorite color.

This is your gratitude bubble.

With every breath,

It gets bigger and brighter.

Let's fill it with all the things that you're thankful for.

The people we love,

The fun moments,

The simple things.

But you can't grow your bubble without acknowledging your own brave,

Kind heart.

Let that bubble stretch and gently send kindness to everyone around you.

Take one more big breath in and a slow breath out.

Wiggle your fingers,

Wiggle your toes.

You can stretch your arms and legs if you want.

And when you're ready,

You can gently open your eyes.

You did amazing!

I hope you'll carry this gratitude bubble with you for the rest of your day and maybe even share it with someone that you care about.

Thanks so much.