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Meditation and Yoga classes for children

I offered classes on ‘Gentle Yoga stretching’ and ‘Meditation on breathing’ to thirty nine boys and girls from 5 to 13 years at the Albany Hindu Temple on Aug 14, 17, 18 and 19, 2017. Each class was for 40 minutes and repeated on two days (1).

Meditation: All of them practiced the ‘Counting mode’ and ‘Tip mode’ , multiple times, counting the breaths aloud along with me (2) (3). We all practiced at simulated times of practice – at bedtime lying down to get sleep, on waking up still lying, to drive away the sleep, sitting on the bed cross legged as in sitting meditation, standing on the floor like waiting in a line, walking  and running.

  • When asked how they felt, a few commented
    • I felt calm
    • I felt relaxed
  • Asked when they would like to practice the meditation, some replied
    • At the doctor’s office
    • When tired
    • When I have an argument with my friend about which game to play
    • At bedtime
    • On waking up
  • Other comments
    • An 8 year old boy said he practiced at bedtime and also told his mom to practice, as she does not sleep well!

One kid’s mom said that her 6 year old son had been practicing at bedtime from day one and claimed that he felt more fresh on waking up.

Yoga: We all practiced the movements shown in the video ‘Stretching for beginners’ (4). These movements gently move and stretch all the muscles from fingers to shoulders, toes to hips, neck to eyes. All the joints get a gentle massaging movement at the same time.

(1) Albany Hindu Temple
(2) Counting mode
(3) Tip mode
(4) VIDEO of stretching for beginners

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Seminar – East Greenbush Library

I offered the 16th seminar at East Greenbush Community Library (1) on January 11, 2017 from 6.30 to 8.30 pm. Attended by 12 adults. A folder containing my key handouts  and sample testimonials was given to each participant (2), (3). It was interesting to hear from a participant that she attended the seminar a few years back and the technique helped her sleep. She came this time along with her husband. They both met me at the end and her husband commented “she falls asleep so quickly”. She said she brought him along because he does not sleep well.  

Summary of the Feedback

I will practice this technique for my (concern) 

  • Anxiety and Insomnia
  • Insomnia and to turn my brain “Off” when I want to sleep.
  • Sleep
  • Anxiety and Panic attacks
  • Stress
  • Relax when feeling stressed
  • Increased peace

My ‘Take home’ points

  • 3 Steps/ ways to fall asleep
  • Breathing at bedtime and awakening
  • Practice breathing, Try morning routine
  • Waking up with stretches and breathing, Chanting, Picking something that speaks to my heart
  • I like the ideas of breathing techniques before sleep and after waking
  • Stretching techniques before starting the day
  • Counting while breathing

Evaluation of the seminar 

  • Very satisfied – 9 (only 9 people returned the forms. Two people left early as they had an appointment)


  • I took this class a few years ago & the breathing techniques definitely help with my sleep.
  • Very useful ideas to use going forward.
  • Too short! I loved every minute. I want to learn more.
  • Counting, Feeling, folding – I will use tonight to relax and sleep.
  • Very passionate about topic, obviously a major part of his life
  • Thank you for sharing from your learning.
  • Great!
  • Thank you!
  • Counting, feeling and folding modes – I will use tonight to relax and sleep. Thank you so much!

I wish to 

  • Receive ‘Annual update’ on this technique – 4
  • Interested in ‘follow up classes’ on today’s techniques – 2

(1) East Greenbush Community Library
(2) Documents for download – All handouts
(3) Sample testimonials – 16

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Related pages
Public Seminars

+ Recurring Headaches totally relieved

Feedback from Krishna (name changed), a young married client who is doing my classes by skype and in person. His headaches were relieved within 2 weeks.

He came to my daughter’s office for his chronic headaches and received prescription for nasal spray for pain relief (1). I was checking him out the reception and could clearly see his anxiety, stress and lost look. I felt ‘Focusing on breathing’ may help him, gave him my key handouts and asked him to try the technique at night to fall asleep (2). He quickly scanned through the handouts and signed up for my classes (3). This is an interim report on his relief from headaches. He is continuing the classes to resolve stressful family relationships.

Before practicing this technique
He was getting headaches daily, lasting a couple of hours. Using the nasal spray prescribed by the doctor gave him relief.

What did he practice?
He practiced the ‘Folding 911 mode’, ‘911 mode’ ‘Counting mode’ and ‘Tip mode’. He practiced at bedtime, on waking up, at work, biking to office and back and whenever he felt stressed.

Improvement noticed
Whenever he got a headache, he practiced the ‘Folding 911 mode’ and it was totally relieved. He was very happy that he could control them without using the nasal spray. In a few weeks, the headaches totally stopped.

(1) Padma Sripada MD
(2) Documents
(3) Seminars and Classes

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* Anxiety and Panic attacks reduced

Feedback from a client around 50 years, a patient of my daughter Padma Sripada MD. He attended 3 of my classes.

His main concerns were ‘Acute anxiety’, ‘Panic attacks’, ‘Stress’. He was concerned about the recent diagnosis of pre-diabetes. He lost 20 pounds after the diagnosis with diet changes and exercise but the sugar level was still high. He felt it may be due to stress. His acute anxiety and panic attacks persisted in spite of his being on Klonopin (1) medication.

” My practice is going well. I am not practicing as much as I was at first because my anxiety has been better in general. Some things about which I was worried before, I am less worried now. I use the breathing techniques all the time (2). I practice when going to sleep, waking up, various times during the day etc (3). Thanks CS!”

In the last class, he said that his attitude towards his chronic business and legal problems changed remarkably. He was now able to face the same old problems without panic and acute anxiety. He was able to keep his cool and even calming down his wife!  This is a sort of new life for him.

His experience shows the amazing power of  these simple techniques (2). Even though he was on anti-anxiety medication for a long time, he continued to suffer from anxiety and panic attacks to a paralyzing extent. He was looking for something beyond the medication.

(1) Klonopin
(2) How Can I Focus On Breathing?
(3) Daytime practice

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