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Finding a comfortable position, sit upright on your mat or at the edge of a chair with your feet planted firmly on the floor.


Focus your gaze on the expanding and condensing shapes, inhaling through your nose as the shapes grow, and exhaling through your mouth as they shrink.

In this step we will move through 10 cycles of breath.


Before you begin, identify the goal of your M.A.T. session. For example, your goal might be to find an overall sense of calm, to quiet the mind before taking an exam, or to naturally wake-up when you’re feeling tired.

Once you’ve identified your goal for your M.A.T. session, choose a word or a brief sentence that represents your goal and allows you to reinforce it. For example, if my goal was to prepare myself to take a test, I might use “I can do this,” as my affirmation.


After completing step 1, using your mantra or affirmation begin step 2 by taking a deep inhalation. As you exhale say your mantra out loud.


In this step we will move through 10 cycles of breath, repeating our mantra a total of 10 times.  


Standing upright and tall, begin by tapping or patting the top of your head with your fingertips. Keeping the tapping rhythm going, move your fingertips to your face, side, and back of head, neck, shoulders, arms left then right, chest, sides, back, hips, pelvis, thighs front and back, lower leg, and feet.

Next trace the shape of the body with your fingertips. Beginning at the crown of the head trace down to and in back of the ears, down the neck and over the shoulders. Trace each arm making sure to trace the length of each finger. Continue to trace along both sides of the body down to the feet, around the sides of your feet and around each toe. Finally, up your inseam before tracing up to the hip and ending at your navel.


Use this slide show to introduce the M.A.T. technique to your students.

The M.A.T. Technique was developed through Meditation On the Move.

Meditation on the Move is a community partnership between Vanguard Service Scholars Club and KineoLab, a center for dance, kinetic exploration, and community.


Funding is made possible by support from the M.K. Gandhi Institute for Nonviolence.

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