An Everyday Meditation+Mantra

I have been combining meditation with psychotherapy in my professional work for years. My kid clients are so proud when they finish a 10-minute meditation, often having started with a 3-minute goal initially while learning. They ring the singing bowl or strike the gong in the office at the end of the meditation, to signify they ‘did it!’

Meditation is a practice of the everyday. To choose a meditation that fits mood, need, setting, and timing, is important. As clients learn more strategies to add to their toolkit, they are more able to focus on what works in a situation.  A meditation can be calming, energizing, healing, even a reset in the middle of a stressful day.

Monday Meditation: the Lotus Mudra
Often people feel tired, hectic, or jarred on a Monday. This simple strategy, the Lotus or Padma Mudra, channels energy. It stirs your dormant energy (kundalini) that may still be in the nap zone after the weekend. A mudra is a symbolic gesture (hand or body) used to enhance meditation and breath work.

Lotus symbolism and imagery is common throughout the East. A lotus flower takes root down in the muck and mud and rises up through the water to blossom. The mud represents our ego, habits, origin stories, grief, challenges, injustices done, and even inertia.

To practice padma mudra, bring your hands in front of your heart, with the palms of your hands touching. Keep the heels of your palms touching, your pinky fingers touching and your thumbs touching, as you peel the palms of your hands, index, middle and ring fingers away from one another. The three middle fingers of each hand blossom away from one another like a lotus flower in bloom. Hold the mudra for ten minutes or longer while doing meditative breathing.

See my post on deep breathing for reducing anxiety for tips.

If desired, holding the position, move your hands up slowly to the middle of your forehead. You are connecting your heart and wisdom (third eye).Now, combine the mudra and breathing with a mantra/self-statement.

Breath, hand positions/chakras, mantras: meditation as a tool for anxiety management.

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Embolden Psychology
Embolden

Embolden offers the ADOS-2, the gold standard assessment for kids on the spectrum.

Combined with psychoeducational testing, it helps provide comprehensive information and recommendations to help children and teens six and up.

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