GIRLS ON THE MAT, Inc.

Revolutionizing Girlhood. One breath at a time.

Join GOTM

We are a 501(c)(3) organization designed to strengthen girls’ mental health and spiritual well-being.

Through a curriculum developed by a mental health professional and seasoned healer, we teach emotional literacy through movement, breathwork, and community tailored for girls’ well-being.

Finding Language Within

We support girls in developing emotional literacy by helping them attune to internal experiences such as bodily sensations, emotions, and stress responses.

Through structured breath work, guided reflection, and use of the GOTM Feeling Map, participants learn to accurately identify and name emotional states and underlying needs without judgment.

This process strengthens self-awareness, communication skills, and peer connection, and provides girls with practical language to express internal experiences in healthy, developmentally appropriate ways.

Steadying The Nervous System

We teach girls practical, evidence-informed strategies to support nervous system regulation and respond to stress with greater awareness and choice.

Through breathwork, gentle movement, grounding practices, and age-appropriate psychoeducation, girls learn how stress and emotion show up in the body and how to support their own regulation in real time.

These skills help reduce reactivity, increase focus, and build resilience—offering girls accessible tools they can use in school, at home, and in relationships.

Belonging in Real Time

Drawing on yoga philosophy, our teachings are grounded in Ahimsa (nonviolence) and Satya (truthfulness). Girls are invited to explore how values are experienced in their bodies and expressed in daily life.

Through guided reflection, honest conversation, and shared experience, empathy develops organically as girls recognize their own feelings and stories reflected in one another.

Each session includes accessible, body-based practices that support integration in the moment and provide tools girls can carry with them between gatherings, strengthening a lived sense of belonging, not a conceptual one.

Embodied Wisdom.

Wisdom develops through consistent practice and thoughtful reflection. We support each girl in identifying a small, intentional Ripple Action—a practical strategy she can apply in everyday moments, such as before a test, during sports, or in a challenging interaction with a peer. Girls are then guided to reflect on what they noticed, what supported them, and what they might adjust or try next.

Within the GOTM community, small successes are acknowledged, mishaps are normalized as part of learning, and growth is observed with honor over time.

These reflective rhythms strengthen mental health skills while also supporting the development of values, purpose, and self-trust—helping girls build an inner life that is resilient, adaptive, and their own.

Ripple Actions

A small, specific action a girl chooses to try in the next 7 days that spreads care and belonging (at home, school, or on a team). This lets her practice her GOTM tools in real life.

Parent of Girls on the Mat participant

“I watched my daughter walk down the road toward 7th grade with more confidence in herself in just one week. She is so excited to be a member of GOTM! I couldn’t be more exited myself!”

Parent of Girls on the Mat Participant

“I always have to drag my daughter out of the house or off her phone, and the second day of camp, she was dragging me out the door! I couldn’t believe it!”

Ready to explore GOTM?

Foundations Program

Multi-day camps to introduce GIRLS emotional literacy: safe language to express emotions, share stories, and set healthy kind boundaries.

GOTM Camps

Indoor Winter Series

GOTM after-school program during the winter season. We work with groups, teams, and teachers to learn emotional literacy in group dynamics.

School Programs

Ongoing Gatherings

GIRLS meet bi-monthly to reflect on using their tools and to learn new practices in breath, movement, and mindful communication.