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Count On Meditation to Be Your Best Self

Children sitting cross-legged on a gym floor with eyes closed

We all know through research and probably experience that meditation is a good thing. It’s true that meditation helps children to feel better, know better and do better. That’s because meditators are in touch with their best self. If we’ve neglected to stay in touch with that part of ourselves, then how can we introduce that self to others? When access to our best self is as close as our next inhalation and expressing our best self is as easy as the next exhalation, then showing up to school, tests, parties, conversations, and even to do your chores as your best self feels natural. If your best self feels like a stranger, this meditation will help you tune in to your goodness and integrate that energy into your being. This powerful mantra, mudra and meditation practice prepares children, so when it’s time to show up as their most grounded and elevated self, they can bring it!

Touch thumb to pinky and say One

Thumb to ring finger and say Two

Thumb to middle finger and say Three

Thumb to index finger and say Four

Keep repeating the hand positions (mudra) with each set of words (mantra).

Touching the thumb to each finger creates a specific mudra that stimulates the brain and calms the nervous system.

When we repeat words or sounds, they become our Mantra. Repeating a mantra is a very effective way to direct the mind.

One

Two

Three

Four

Ground

Feel

Charge

Explore

Five

Six

Seven

Eight

Truth

Wit

Now

Meditate

Either hold this mantra (thumb and index finger touching) for several deep breaths or…

Touch thumb to pinky finger. Breathe in, Breathe out.

Touch thumb to ring finger. Breathe in, Breathe out.

Touch thumb to middle finger. Breathe in, Breathe out.

Touch thumb to first finger. Breathe in, Breathe out.

Show thumbs up. Breathe in, Breathe out.

Repeat as many times as needed to result in a balanced body, a peaceful heart, a settled mind and an uplifted spirit.

Variation – Practice saying the words aloud, then in a whisper, then only in your mind, then return to a whisper, and finally once again aloud. Remember to practice the five deep breaths before repeating the mantras.

The words associated with the numbers represent each chakra.

First Chakra- Ground your foundation and steady yourself

Second Chakra – Feel your emotions and honor yourself

Third Chakra – Charge your power and express yourself

Fourth Chakra – Explore your heart’s desires and guide yourself

Fifth Chakra – Truth in what you speak and tell yourself

Sixth Chakra – Wit is inner wisdom and your intuitive, intelligent self

Seventh Chakra – Now exist in the present moment and know yourself

Eighth Chakra – Meditate and all of the chakras align with your best self

 

Meditate before and after this asana practice for even greater grounding and elevation.

Just Breathe

Do Your Chores (both directions)

Cat Scratch Fever

Down Dog

No Whining & Because I Said So (both on one side, then the other)

Laughter Hero

Down Dog, Straight Leg Lunge, Bring It On (both on one side, then the other)

Oompa Loompa

Get Up

Serious Crow Playful

Bubble Gum Breath

Calm Down

Baby Got Back

Bridge

Just A Sip (stay on back)

Do The Twist

Rock and Roll  (side to side)

Lighten Up

Resting Pose

Poster titled Best Self Flow with rows of round mini pose cards

If you like the idea of using stickers for lesson planning, check out our store!

More to Explore

  • Snow White and the Seven Chakras

    (Inspired by Patanjali’s Yoga Sutra Chapter II, v. 42
    samtosad anuttamah sukhalabhah)
    From contentment,
    Highest happiness is obtained
    Snow White’s Seven Dwarfs
    Are invited to explain….
    Consider us each a chakra
    An energy gate of sorts
    That we open, clean and balance
    For optimal support.
    Work on passing through
    The seven chakras {or gates}
    In order to visit the underworld
    And ascend to blissful states.
    Let’s begin in MOUNTAIN with SLEEPY,
    Awaken abundant roots.
    Stand with both feet straight
    Ground heavy in your boots.
    Each time you inhale,
    Think, I HAVE THE RIGHT TO BE HERE.
    Each time you exhale,
    Root your feet a little deeper.
    Reach up high with outstretched hands
    FORWARD FOLD and touch the ground.
    Prepare to balance GRUMPY
    Who needs some healthy bounds.
    Whenever you breathe in,
    Think, I HAVE THE RIGHT TO FEEL.
    Each time you breathe out,
    Circle your hips like a water wheel.
    Step your right foot back
    Into a STRAIGHT LEG LUNGE
    Here we balance DOPEY
    Soak up power, like a sponge.
    Each time you take breath in,
    Think, I HAVE THE RIGHT TO ACT.
    Each time you release breath out,
    Stretch your belly with great tact.
    Step your left foot back
    Press hips up into DOWNWARD DOG
    Open up to HAPPY
    Melt your heart free from smog.
    Receive your in breath and
    Think, I HAVE THE RIGHT TO LOVE.
    Give your breath out
    Feel Unworthiness? Get RID of!
    Shift forward into PLANK
    So BASHFUL can get clear.
    Soften your throat back
    And open up your ears.
    Each time you breathe in
    Think, I HAVE THE RIGHT TO SPEAK WORDS.
    Each time you breathe out
    Say, I HAVE THE RIGHT TO BE HEARD.
    Lower knees, chest and chin
    GRATITUDE for SNEEZY’s insight and vision.
    Draw back of eyes toward back of head
    To focus on decisions.
    Each breath in
    Think, I HAVE THE RIGHT TO SEE.
    Each breath out
    Cross your eyes to a degree.
    Stretch your crown forward and up
    To balance DOC in SNAKE
    Straighten legs behind you,
    Connect to what’s awake.
    Each time you breathe in
    Think, I HAVE THE RIGHT TO KNOW
    Each time you breathe out
    Stretch from head to toe.
    Lower back down
    Prepare to pose in reverse
    Remember your rights
    Remember to immerse.
    SNAKE back to GRATITUDE
    Breathe into your poses
    Up PLANK to DOWN DOG
    Your rights are like roses.
    STRAIGHT LEG LUNGE to FORWARD FOLD
    And back up to MOUNTAIN
    Keep moving and grooving
    Till your rights flow like fountains.
    When we know our rights,
    And pass through chakra gates~
    We develop a sense of contentment
    And more deeply relate.
    Happiness is indeed obtainable.
    When we follow the path of contentment
    Accept the ups and the downs
    of our very own presentment.
    May we be content with GRUMPY work
    Or no work at all~
    DOPEY or HAPPY states
    BASHFUL or baseball.
    May we be content when SLEEPY
    Or wide awake~
    SNEEZY or Doc
    It’s our right~For Goodness Sake!

  • Inner Flexibility

    “How do you become flexible on the Inside?”
    That is the question that I was asked by 4th grade student Isabelle at Yoga Club last week. We were working on acknowledging what we could use more of: strength, balance, or flexibility. After meditating to find what we had the least of, Isabelle raised her hand and asked this question. I stumbled for words, trying to be eloquent and honest on the spot. I spoke of the importance of strength and balance in finding inner flexibility… but honestly this answer felt like it came up short. I found myself reflecting on this question for the rest of the day (the class was over at 3:30pm). I consulted some dear friends and got many good suggestions such as taking a walk, for no other reason than to walk.
    But here is what I came up with, that resonates as the voice of my own truth.
    Being flexible on the inside is a lifelong process. There is a big difference between being loosey goosey with no boundaries, and being open to change and to testing new waters. These two polarities give us a framework for the spectrum of possibility. At the beginning, at the core, and at the point of willingness, is a strong inner truth. This truth is clear, it reminds me who I am, what is most important to me. For some this is a relationship with family or friends. For others their connection to their higher power is the most precious thing in their lives. Maybe for you it’s a sport, or a mission, or catfishing. I check in, sometimes daily, sometimes hourly, with my Truth. Each time I face a new challenge I ask myself “Does this bring me closer or farther away from _________________.”

  • The Power of a Pose: How Grounded Kids Yoga Helps Children Build Strength, Calm, and Confidence

    In this feature from Points North Magazine, Amy Haysman of Grounded Kids Yoga shares how playful, purposeful yoga classes help children develop strength, focus, and confidence. Learn how programs like Quest for Elevation empower kids to regulate emotions, build resilience, and share their inner light.