HSY Exercises

The reflection exercises below can help you turn inwards and connect with your Higher Self. Remember: this is a personal journey, so the key is finding what works for you.

Try them one at a time and on different days, and see what resonates best.

Kids Higher Self Practices

kid-exercise


These exercises can be done anytime during the day, but we have found them particularly useful upon waking.
Thich Nhat Hanh – Breathing In Breathing Out ( A Meditation)

Breathing in, breathing out.
Breathing in, breathing out.
I am fresh as the dew.
I am solid as a mountain.
I am firm as the earth.
I am free.
Breathing in, breathing out.
I am water reflecting
What is real, what is true,
And I feel there is space
Deep inside of me.
I am free, I am free, I am free.


Part 1
Drawing / Painting a Sun
The sun is a symbol of unconditional love. This first exercise helps a child connect to this symbol by imagining the sun and how it benefits the planet.
On a piece of letter size paper, help your child create a crayon drawing or painting of a brightly shining sun. As he or she fills in the bright colors of the sun, talk about the many benefits the sun brings to the planet. For example: It helps us see, it brings warmth, it helps flowers and trees grow. Birds sing when the sun shines. Allow your child to come up with his/her own positive experiences of the sun.

Part 2
The following should be done in quietness; child’s back should be straight, either sitting or lying down on the back.
Ask your child to close his eyes and imagine a bright shining sun. If he has trouble doing this, ask him to look at his picture of the sun, and pretend it is shining on him. Pretend to feel the sun’s gentle warmth on his head, arms, body and legs. Let him imagine the sun’s warmth filling his body, making it strong and bright. The sun’s light is also full of joy and happiness. Encourage your child to feel the joy in his heart.
Breathe normally with that joy, for about 1 minute.


The morning and evening meditations serve as a foundation to linking with the Heart during the day. With regular practice, children naturally begin to value the experience of inner peace and relaxation meditation can bring.
The practice of constantly linking with the Heart, and therefore the Wise Being within, strengthens the connection and creates a resource of stability, resilience and inner strength for our children.

Grocery Shopping
When choosing fruit at the grocery store or market ask your child to use all her senses looking, smelling, touching, then put the fruit in her heart. Does her heart say “Yes” or No.
Trust your child’s answer. This practice brings attention to feelings and helps her build trust in her intuition.

Nightly Review – Heart Actions
Ask your child about times during the day when she thinks she acted from her heart. Did she notice something that was beautiful? Did she notice someone being kind or gentle? Did she do something that was helpful? Ask her for ideas about what kinds of actions she can do the following day that are from her heart.

Nightly Review – Heart Thoughts
To introduce the importance of thoughts, ask your child about the types of thoughts he had during the day. These may include thoughts about activities, about people, nature, or things he saw during the day. Try to differentiate between thoughts and feelings. For example, he may have thought a slice of water melon looks yummy, felt a friend was mean, thought someone’s dress looks pretty, felt like pushing someone who was in his way. Help your child identify which thoughts came from his heart.

Reflection Exercises for Adults

bamboo-stones-zen
Sit down in a comfortable chair.Close your eyes and feel your whole body relaxing. First your feet are going to relax, then your legs, your thighs, your stomach, chest, shoulders and arms, your neck and head. Now your whole body is feeling relaxed.

Take some deep breaths and center yourself by linking with your heart chakra, which is located in the center of your chest. With each breath feel the cares of the day dissolving into nothing and try to let go of any thoughts and feelings.

Now imagine you are standing in a meadow and right in front of you is a mountain. You are going to climb the mountain. It will be a very easy climb, and at the very top you will meet your Higher Self.

For now you start to walk on the path, which is in front of you. Almost immediately you enter a forest. It’s a forest of tall pines and other evergreen trees. As you walk upward on the path, you can smell the pine, feel the pine needles under your feet, and hear the birds singing.

And as you slowly climb upward, rays of sunlight break through the branches and light your way. Now you are leaving the forest, and you continue climbing upward on the path. There are scattered trees and rocks and grass, and as you climb you can feel the warmth of the sun on your shoulders.

It’s a beautiful summer day, with a gentle breeze blowing. You continue to climb upward.
Suddenly, you hear the sound of a waterfall. You leave the path and go over to the side of the cliff and look up toward the top of the mountain and see a beautiful waterfall cascading down. As the water hits the rocks nearest you, feel the wet spray on your face and you hear the roar of the water as it hits the rocks beneath you.

You turn now and go back to the path and continue climbing upward. Now there are no more trees, just big boulders and scrub brush and sand. You stop for a minute and see that there are other mountain ranges on either side. You can look down and see the meadow where you started.

You turn and continue climbing upward. Now you are coming to the top of the mountain, and as you go around a bend you see at the very top a flat plateau of land and on the plateau is a bench. Sit down on the bench and take a moment to look around you. Experience the beautiful view of mountains all around you.

As you sit there feel the warmth of the sun on top of your head. Now look up at the sun, which is directly above you. As you look, a figure is going to appear and slide down on a sunbeam and stand in front of you. The figure is your Higher Self. You may also experience It as a light or a feeling of warmth and expansion in your heart chakra. When you feel you are experiencing It, imagine the sun shining down on It and notice if It changes. If It stays the same or gets brighter, then It is your Higher Self. If it disappears or gets dark, tell it to leave, and try the exercise again.

If you see It as a figure, imagine reaching out and holding the hands of your Higher Self, linking your heart to Its heart. Feel Its energy flowing to you. How does it feel? When you feel connected, ask the Higher Self questions that can be answered with a signal for a “yes” answer, a “no” answer, or a “maybe” answer.

When you feel ready to end the conversation, ask the Higher Self if It has anything else it needs to tell you. Listen to Its answer, which may take the form of actual words, thoughts, or impressions.

Then thank your Higher Self and write down everything that has happened.


Sit down in a comfortable chair.

Close your eyes and feel your whole body relaxing. First your feet are going to relax, then your legs, your thighs, your stomach, chest, shoulders and arms, your neck and head. Now your whole body is feeling relaxed.

Take some deep breaths and center yourself by linking with your heart chakra, which is located in the center of your chest. With each breath feel the cares of the day dissolving into nothing and try to let go of any thoughts and feelings.

Now imagine yourself standing in the middle of a meadow. It is a beautiful summer day, the sun is shining brightly and there is a soft breeze blowing.

Experience the meadow around you—the trees, the green grass with wildflowers growing, and the mountains in the distance. You can smell the sweetness of the air and feel the warmth of the sun and the gentleness of the breeze. You may want to take your shoes off and feel the grass under your feet.

In the distance, across the meadow, a figure appears and slowly walks toward you. You know the figure is your Higher Self. As It comes closer, try to sense what It looks like. Is It a man or a woman? Is It just a light or is It a body feeling? The Higher Self will come to a stop in front of you.

When you feel you are experiencing It, imagine the sun shining down on It and notice if It changes. If It stays the same or gets brighter, then It is your Higher Self. If it disappears or gets dark, tell it to leave, and try the exercise again.

If you see It as a figure, imagine reaching out and holding the hands of your Higher Self, linking your heart to Its heart. Feel Its energy flowing to you. How does it feel?

When you feel connected, ask the Higher Self questions that can be answered with a signal for a “yes” answer, a “no” answer, or a “maybe” answer.

When you feel ready to end the conversation, ask the Higher Self if It has anything else it needs to tell you. Listen to Its answer, which may take the form of actual words, thoughts, or impressions.

Then thank your Higher Self and write down everything that has happened.


Sit down in a comfortable chair.

Close your eyes and feel your whole body relaxing. First your feet are going to relax, then your legs, your thighs, your stomach, chest, shoulders and arms, your neck and head. Now your whole body is feeling relaxed.

Take some deep breaths and center yourself by linking with your heart chakra, which is located in the center of your chest. With each breath feel the cares of the day dissolving into nothing and try to let go of any thoughts and feelings.

Imagine you are entering a walled garden. The entrance has a trellis of climbing roses over it. As you enter you see two paths. The one on the left continues to follow beds of roses. The one on the right has a variety of flowers arranged by color. Some beds are golden, full of lilies and smaller orange and yellow flowers. There are also beds of blue and purple hyacinth and iris. Imagine your favorite flowers in the beds. This path continues down to a small paved circle of stone with a bench on it. You sit down on the bench.

Your Higher Self is coming down the opposite path and sits down next to you on the bench.

When you feel you are experiencing It, imagine the sun shining down on It and notice if It changes. If It stays the same or gets brighter, then It is your Higher Self. If it disappears or gets dark, tell it to leave, and try the exercise again.

If you choose to walk down the path of rose beds you will see all varieties and colors of roses. This path also comes to a round paved circle of stones with a bench on it, and you also see the Higher Self coming down the opposite path to sit down next to you on the bench.

When you feel connected, ask the Higher Self questions that can be answered with a signal for a “yes” answer, a “no” answer, or a “maybe” answer.

When you feel ready to end the conversation, ask the Higher Self if It has anything else it needs to tell you. Listen to Its answer, which may take the form of actual words, thoughts, or impressions.

Then thank your Higher Self and write down everything that has happened.


Sit down in a comfortable chair.

Close your eyes and feel your whole body relaxing. First your feet are going to relax, then your legs, your thighs, your stomach, chest, shoulders and arms, your neck and head. Now your whole body is feeling relaxed.

Take some deep breaths and center yourself by linking with your heart chakra, which is located in the center of your chest. With each breath feel the cares of the day dissolving into nothing and try to let go of any thoughts and feelings.

Pretend you are in a boat on a beautiful lake. You are rowing or paddling toward an island. You pull up to the island and dock your boat.

You get out of the boat and walk down a path that takes you to a pavilion that overlooks the lake. There is a bench where you wait for the Higher Self. You see It is in a boat on the lake, and It comes to a dock in front of you and gets out and meets you on the pavilion.

When you feel you are experiencing It, imagine the sun shining down on It and notice if It changes. If It stays the same or gets brighter, then It is your Higher Self. If it disappears or gets dark, tell it to leave, and try the exercise again.

When you feel connected, ask the Higher Self questions that can be answered with a signal for a “yes” answer, a “no” answer, or a “maybe” answer.

When you feel ready to end the conversation, ask the Higher Self if It has anything else it needs to tell you. Listen to Its answer, which may take the form of actual words, thoughts, or impressions.

Then thank your Higher Self and write down everything that has happened.


Sit down in a comfortable chair.

Close your eyes and feel your whole body relaxing. First your feet are going to relax, then your legs, your thighs, your stomach, chest, shoulders and arms, your neck and head. Now your whole body is feeling relaxed.

Take some deep breaths and center yourself by linking with your heart chakra, which is located in the center of your chest. With each breath feel the cares of the day dissolving into nothing and try to let go of any thoughts and feelings.

Imagine you are sitting in your home meditating. The doorbell rings and you go to the door and open it. On the other side is your Higher Self.

It enters and sits down across from you.

When you feel you are experiencing It, imagine the sun shining down on It and notice if It changes. If It stays the same or gets brighter, then It is your Higher Self. If it disappears or gets dark, tell it to leave, and try the exercise again.

When you feel connected, ask the Higher Self questions that can be answered with a signal for a “yes” answer, a “no” answer, or a “maybe” answer.

When you feel ready to end the conversation, ask the Higher Self if It has anything else it needs to tell you. Listen to Its answer, which may take the form of actual words, thoughts, or impressions.

Then thank your Higher Self and write down everything that has happened.