Table of Contents
Acknowledgments vii
Foreword ix
Introduction 1
1 Understand 7
2 Explore 17
3 Get Started 29
4 Connect 39
Layers of Sound 43
Walking Meditation 45
Mindful Eating 47
Checking In 50
Emotion Jar 55
Caring Feelings 57
I Am in Charge Mantra 59
5 Breathe 63
Balloon Breath 68
Heart and Belly Breath 71
Langhana and Brahmana Breath 73
Alternate-Nostril Breathing 76
Back-to-Back Breathing 79
6 Move 83
Warming Up: Cat, Cow, and Twist Poses 86
A Place to Rest: Child's Pose 89
Grounding: Mountain Pose 90
Grounding: Malasana 92
Grounding: Seated Forward Bends 94
Strength: Warrior Poses 98
Strength: Moving Lunges 104
Strength: Boat Pose 108
Balance: Tree Pose 110
Balance: Side Plank Pose 112
Balance: Flower Pose 114
Balance: Half Moon Pose 116
Final Relaxation: Savasana 118
7 Focus 121
Exploring Your Drishti 124
Expanding-Energy Meditation 126
Single-Pointed Focus 128
Thought River Meditation 130
8 Relax 133
Legs up the Wall Pose 136
Supported Reclined Bound-Ankle Pose 138
Guided Visualization 140
Tense and Let Go: Yoga Nidra 142
9 Putting It All Together 145
From Sitting to Standing: No-Hands Stand 150
From Standing to Sitting: Tiptoe Pose to Squatting 151
From Sitting to Reclining: smallest You to Biggest You 152
Bringing Energy Up (Gently): Waking Up Your Body 154
Bringing Energy Down: Rag Doll Pose 155
Coming Back to Neutral: Simple Twist 156
10 Support for Parents 159
Appendix: Talking with Teachers 169
Recommended Reading 173
References 177
