by Mariam Gates
Hold for three breaths.
Switch sides and repeat from Airplane Pose.
Focused Breathing Meditation
Set your timer for two minutes.
As you breathe in, silently say Re.
As you breathe out, silently say lax.
Continue coming back to Re-lax when you lose focus.
Supine Mindful Breathing
This will work well as a pre-bedtime exercise.
Lie down on your back on the bed.
Bring your attention to the back of your body, and feel all of the points where your body is touching the bed.
See if you can relax your body a little more, almost as if you are melting into your bed.
Inhale and follow the breath in through your nose as it fills to expand your torso. Think: When I breathe in, I know I am breathing in.
Exhale and follow the release of breath out through your nose. Think: When I breathe out, I know I am breathing out.
That’s it. That is using the breath as an anchor to the present moment, and it is available anytime.
Action Step: Fresh Eyes
At some point today, take out a journal or notebook and pens or pencils. You will be drawing.
Choose something from nature that you can focus on for a few minutes. This could be a leaf or a flower, a spider’s web, or even the clouds. It could be something you see on your way to school or when you go outside during the school day. (If you are doing this indoors, choose a plant, or sit by a window and pick something you see outside.)
Commit to seeing this object as if you have never seen it before. There’s a movie in which a boy, raised on Mars (it’s a long story), sees a horse for the first time and nearly jumps out of his seat. Can you imagine seeing a horse for the first time? Bring that level of interest and “fresh eyes” to your object. Notice everything you can about it. The color, the texture, the way it moves, and the way the light reflects on it.
Pay complete attention until you see something about it that you have not noticed before. Then take out your notebook or journal and sketch what you see. Don’t worry about how it looks; focus on how your pens or pencils move on the page, and on what you are noticing about the object.
DAY 3
Energizing Breath
Bend gently through your knees.
Inhale and sweep your hands up.
Exhale forcefully and swing your arms back.
Repeat quickly five times.
Sun Breath
Stand comfortably.
Bring your hands out to your sides and up.
Inhale and lift your arms high.
Exhale and bring your hands together at the center of your heart.
Make your movements slow and smooth.
Match your breath and movement.
Repeat five times.
Body Twist
Twist your body from side to side (lifting your back heel).
Let your arms swing all the way around to your back and shoulders.
Twist back and forth (five times per side).
Airplane Pose into Eagle Pose
Go into Mountain Pose (stand tall with arms down and palms facing forward).
Focus on one point.
Lift your right foot behind you and balance with your arms behind you, palms facing down.
Keep your chest lifting and your spine long.
Hold for three breaths.
Bring your right arm under your left arm.
Bring your right knee over your left knee.
Hold for three breaths.
Switch sides and repeat from Airplane Pose.
Standing Half Moon Pose
Stand with your legs together, pressing both feet evenly into the ground.
Bring your right hand to your side, and lift your left hand high.
Lean to the right without causing any strain in your body.
Breathe and focus. Notice the long stretch down the left side of your body.
Inhale and bring your right hand high while placing your left hand on your side.
Lean to the left.
Breathe and focus. Notice the long stretch down the right side of your body.
Come back to center and repeat on both sides.
Counting Breath Meditation
Find a comfortable seat where you can feel the balance of effort and ease in your body.
Set your timer for five minutes.
Close your eyes and bring your attention to your breath.
Take a breath in and out and count 1.
Take a breath in and out and count 2.
Take a breath in and out and count 3.
Keep going until you reach 10. Most likely, you will lose track, and that is fine. Gently bring your attention back to the breath and start over. (The variation is to inhale 1 and exhale 2. Just do whichever feels more comfortable.)
Finger Breath
Clench one hand into a fist.
Squeeze it tight.
Now, take one deep breath in and one long breath out, and release your thumb from the fist.
Next, take one deep breath in and one long breath out, and release your index finger.
Take one deep breath in and one long breath out, and release your middle finger.
Take another deep breath in and another long breath out, and release your ring finger.
Finally, take one last deep breath in and one last long breath out, and release your pinkie.
Action Step: Water Exercise
The shower is a great time to practice being in the moment. Next time you take a shower, pay attention to the feeling of the beads of water on your head and skin. Notice the sensations and the temperature. Notice the smell of the soap and shampoo. Be totally present and notice everything you can.
Choose three words that describe the experience.
DAY 4
Energizing Breath
Bend gently through your knees.
Inhale and sweep your hands up.
Exhale forcefully and swing your arms back.
Repeat quickly five times.
Sun Breath
Stand comfortably.
Bring your hands out to your sides and up.
Inhale and lift your arms high.
Exhale and bring your hands together at the center of your heart.
Make your movements slow and smooth.
Match your breath and movement.
Repeat five times.
Body Twist
Twist your body from side to side (lifting your back heel).
Let your arms swing all the way around to your back and shoulders.
Twist back and forth (five times per side).
Airplane Pose into Eagle Pose
Go into Mountain Pose (stand tall with arms down and palms facing forward).
Focus on one point.
Lift your right foot behind you and balance with your arms behind you, palms facing down.
Keep your chest lifting and your spine long.
Hold for three breaths.
Bring your right arm under your
left arm.
Bring your right knee over your left knee.
Hold for three breaths.
Switch sides and repeat from Airplane Pose.
Standing Half Moon Pose
Stand with your legs together, pressing both feet evenly into the ground.
Bring your right hand to your side and lift your left hand high.
Lean to the right without causing any strain in your body.
Breathe and focus. Notice the long stretch down the left side of your body.
Inhale and bring your right hand high, placing your left hand on your side.
Lean to the left.
Breathe and focus. Notice the long stretch down the right side of your body.
Come back to center and repeat on both sides.
Let It Go
Bring your hands up over your head.
Bring them down, palms facing the floor, folding forward so your hands reach all the way to the ground.
Bend your knees and swish your hands out to the side like you are sweeping something away.
Repeat three times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (three times).
Counting Breath Meditation
Find a comfortable seat where you can feel the balance of effort and ease in your body.
Set your timer for seven minutes.
Close your eyes and bring your attention to your breath.
Take a breath in and out and count 1.
Take a breath in and out and count 2.
Take a breath in and out and count 3.
Keep going until you reach 10. Most likely, you will lose track, and that is fine. Gently bring your attention back to the breath and start over. (The variation is to inhale 1 and exhale 2. Just do whichever feels more comfortable.)
Three-Count Breathing
Sit comfortably.
On your next inhale try counting slowly 1, 2, 3.
Pause.
Exhale slowly, counting 1, 2, 3.
Pause.
Inhale 1, 2, 3.
Pause.
Exhale 1, 2, 3.
Repeat three more times.
Action Step: Reset Button
Sometimes the best thing you can do is hit the Reset Button: Take a break to do something you love—just because you can.
Enjoy yourself! Life will still be here when you are done.
Some suggestions:
Take a bath
Take a nap
Do a body scan
Rest in Savasana pose
Play music that you love— maybe play it loud and dance!
Cook something new
Bake a tried-and-true favorite
Clean your room—just making your bed and organizing one bookcase can make things feel more spacious
Change your room in some way
DAY 5
Energizing Breath
Bend gently through your knees.
Inhale and sweep your hands up.
Exhale forcefully and swing your arms back.
Repeat quickly five times.
Sun Breath
Stand comfortably.
Bring your hands out to your sides and up.
Inhale and lift your arms high.
Exhale and bring your hands together at the center of your heart.
Make your movements slow and smooth.
Match your breath and movement.
Repeat five times.
Body Twist
Twist your body from side to side (lifting your back heel).
Let your arms swing all the way around to your back and shoulders.
Twist back and forth (five times per side).
Airplane Pose into Eagle Pose
Go into Mountain Pose (stand tall with arms down and palms facing forward).
Focus on one point.
Lift your right foot behind you and balance with your arms behind you, palms facing down.
Keep your chest lifting and your spine long.
Hold for three breaths.
Bring your right arm under your left arm.
Bring your right knee over your left knee.
Hold for three breaths.
Switch sides and repeat from Airplane Pose.
Standing Half Moon
Stand with your legs together, pressing both feet evenly into the ground.
Bring your right hand to your side and lift your left hand high.
Lean to the right without causing any strain in your body.
Breathe and focus. Notice the long stretch down the left side of your body.
Inhale and bring your right hand high, placing your left hand on your side. Lean to the left.
Breathe and focus. Notice the long stretch down the right side of your body.
Come back to center and repeat on both sides.
Let It Go
Bring your hands up over your head.
Bring them down, palms facing the floor, all the way to the ground.
Bend your knees and swish your hands out to the side like you are sweeping something away.
Repeat three times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (three times).
Lying Twist
Lie on your back.
Bring your bent right leg over to the left for a deep twist.
Relax.
Inhale and exhale (three times).
Switch sides.
Relax on your back, arms and legs gently straight, for Savasana.
Counting Breath Meditation
Find a comfortable seat where you can feel the balance of effort and ease in your body.
Set your timer for seven minutes.
Close your eyes and bring your attention to your breath.
Take a breath in and out and count 1.
Take a breath in and out and count 2.
Take a breath in and out and count 3.
Keep going until you reach 10. Most likely, you will lose track, and that is fine. Gently bring your attention back to the breath and start over. (The variation is to inhale 1 and exhale 2. Just do whichever feels more comfortable.)
Rainbow Breath