Gratitude Exercise for Thanksgiving

Woman with hands folded and glasses on head closing eyes in prayer

We’re that family that goes around the table after Thanksgiving dinner, giving everyone a turn to share what they’re thankful for. Usually, the responses are lighthearted or a little silly—“I’m thankful for dessert!” or “I’m thankful for naps!” But this year, I want to share an exercise with you that invites a deeper level of reflection on gratitude.

You might not have space around your Thanksgiving table for this activity, and that’s okay. While it’s a wonderful practice to do with a group, it’s just as impactful when done solo.

Man and woman both wearing red shirts that say thankful looking at each other in front of white verragated wall.

What is Gratitude?

Gratitude is more than just saying “thank you.” It’s about recognizing and appreciating the good in our lives,—whether it’s the people around us, experiences we’ve had, or even the small moments that make us smile. It’s an active choice to pause, reflect, and express our thanks. It’s showing appreciation for our blessings and the blessings of others.

4 friends embracing each other from the ack wearing different color jackets and jeans.

The Benefits of Gratitude

When I was growing up, showing gratitude wasn’t just a nice gesture—it was an expectation. It was the kind of habit you cultivated from the moment you could speak. By the time you could write, you were sending thank-you notes for gifts. Today, gratitude is not only a practice but also a philosophy and a science.

There’s no shortage of articles, tools, and apps designed to help us practice gratitude (as if it’s something we need to be taught). But there’s a good reason for all the buzz. Gratitude has proven to be a powerful tool for mental well-being. There’s an abundance of evidence that demonstrates the multiple health benefits of focusing our attention on being thankful, and intentionally expressing it. It helps us cultivate resilience, reduces stress, and improves our physical and emotional health.

I don’t believe that practicing gratitude is selfish—it’s like prayer. It’s an acknowledgment of the goodness around us and a way to foster appreciation. As part of mindfulness practice, gratitude can bring grounding, clarity, and peace. In a world where depression and anxiety are widespread, gratitude serves as a powerful tool for emotional balance. It builds connection, strengthens relationships, and contributes to a sense of community, which is vital for our health and happiness.

I could go on and on about the benefits, and trust me, there are hundreds of resources to explore. Instead, I’m going to share a hands-on exercise that I find really effective in encouraging a deeper, more complex understanding of gratitude. I’ve used this with students while leading mindfulness groups as a School Nurse, and it’s simple yet powerful. All you need is a blank piece of paper and a pen or marker.

Gratitude Circle Exercise

This exercise invites you to visualize and reflect on the people and groups you’re grateful for—from those closest to you, to those whose impact may be less direct but just as significant. It can be a great group activity, but it’s also just as effective when done independently.

I’ve attached an audio recording of this exercise for you to follow along. If you’d prefer to read the exercise yourself, click HERE to get the script.

Gratitude Circles Exercise:

Gratitude Reflection Exercise:

This Thanksgiving, try something a little different with your gratitude practice. Go beyond the typical “thank-yous” and create a moment of deeper reflection. It’s a beautiful way to connect with yourself and the world around you, fostering gratitude that lasts far beyond the holiday.