Listening to sound is a great way to practice meditation. This meditation will help you feel focused and relaxed at the same time.

Our past is a part of us, but we needn't get distracted by it. Nor, do we need to be preoccupied with what will happen in the future. Instead, we can enjoy the moment.

Let any worries, stress and strain drop away in this bedtime routine.  lie flat on your back with your arms by your sides, close your eyes, and you’re ready to begin.

We sit or stand face-to-face and choose a leader. When the leader slowly moves we mirror the movement. (Game led by Annaka Harris.)

Using teamwork, and by paying attention to what’s happening around us, we pass a cup without spilling a drop of water.

We hold a cube of ice until it melts to notice the difference between a feeling and a reaction. (Game led by Gene Lushtak.)

We imagine that everyone is happy, safe, healthy, and living in peace to practice kindness and concentration. 

We sway from side-to-side, while chanting a rhyme, to help us become more aware of our bodies.

We pretend to rock a stuffed animal to sleep on our bellies to relax our bodies and quiet our minds.  

We practice focusing by slowly moving our arms up and down, or back and forth, in sync with each other’s movements. 

We listen closely to the sound of a tone as it fades away to help us relax and focus. 

We watch baking soda settle in a fishbowl to help us understand the connection between what happens in our minds and what happens in our bodies.