Contents

Acknowledgments

Foreword

Introduction

1 Understand

2 Explore

3 Get Started

4 Connect

Layers of Sound

Walking Meditation

Mindful Eating

Checking In

Emotion Jar

Caring Feelings

I Am In Charge Mantra

5 Breathe

Balloon Breath

Heart and Belly Breath

Langhana and Brahmana Breath

Alternate-Nostril Breathing

Back-to-Back Breathing

6 Move

Warming Up: Cat, Cow, and Twist Poses

A Place to Rest: Child’s Pose

Grounding: Mountain Pose

Grounding: Malasana

Grounding: Seated Forward Bends

Strength: Warrior Poses

Strength: Moving Lunges

Strength: Boat Pose

Balance: Tree Pose

Balance: Side Plank Pose

Balance: Flower Pose

Balance: Half Moon Pose

Final Relaxation: Savasana

7 Focus

Exploring Your Drishti

Expanding-Energy Meditation

Single-Pointed Focus

Thought River Meditation

8 Relax

Legs Up the Wall Pose

Supported Reclined Bound-Ankle Pose

Guided Visualization

Tense and Let Go: Yoga Nidra

9 Putting It All Together

From Sitting to Standing: No-Hands Stand

From Standing to Sitting: Tiptoe Pose to Squatting

From Sitting to Reclining: Smallest You to Biggest You

Bringing Energy Up (Gently): Waking Up Your Body

Bringing Energy Down: Rag Doll Pose

Coming Back to Neutral: Simple Twist

10 Support for Parents

Appendix: Talking with Teachers

Recommended Reading

References