Teen life can be stressful, and taking a few minutes each day to meditate is a great way to relieve that stress. Not everybody meditates the same way, so we've included a few different types of meditation for teens so you can find one that works for you. Even five to ten minutes of meditation a day can make a huge difference in your stress levels.
Breathing Meditation for Teens
With this simple breathing meditation for teens, all you need to do is get comfortable and breathe. Set a timer for 5 or 10 minutes (or just do it as long as you want to), get comfy, and close your eyes.
- Start by simply noticing your breath. Don't try to control or change the pattern. Instead, just notice the air as it comes in and goes out. If your attention wanders, as soon as you notice it, return your attention to your breath.
- Now, breathe in through your nose for a slow count of four. Hold for a slow count of four. Breathe out for a slow count of four. Hold for a slow count of four. Repeat this four or more times. If you notice your attention wandering, just gently bring it back to your breath.
- Place a hand on your stomach. Breathe in through your nose for a slow four-count, pulling the air into your stomach instead of your chest. Exhale through your mouth for a slow count of six. Repeat this breath four or more times. If you notice your attention wandering, just gently bring it back to your breath.
- Breathe normally again. Notice your breath without trying to control it. Do this for as long as you feel comfortable. When you're ready, open your eyes.
You can be in any position you'd like when you do these meditations. Just make yourself comfortable. Sit in a chair, sit on the floor, or lie back on a yoga mat or on your bed. Try to do it somewhere you won't be disturbed by people or pets.
Outdoor Mindfulness Meditation for Teens
This meditation is simply about noticing things with all your senses and being present. I like to do it outdoors, but you can do it anywhere. What matters is that instead of thinking about things, you simply notice them with all your senses. I've done this meditation when doing household chores or hiking and in many other places and situations, too.
- Find a comfortable spot outdoors where you are unlikely to be disturbed and have a seat. (One of my favorite spots is with my back up against a tree.) You can sit on the ground, in a chair, or on a bench. Just make sure you're comfortable.
- Keep your eyes open. Start by noticing your breath. Don't try to control it. Just breathe in and out naturally, noticing the path of your breath from your nose and through your airways.
- Notice how your skin feels. Is the air cool or warm? Is it damp or dry? Don't give much thought. Just notice.
- Notice the sounds around you. Focus solely on the sounds without thinking about them. Just notice.
- Notice what you see. Focus solely on the visuals without thinking about them.
- Notice what you smell. Focus solely on the smells without thinking about them.
- When you've worked your way through your senses, bring your attention back to your breath. Notice it without controlling.
- When you're ready, you can get up and go on with your day.
Related: 160+ Positive Affirmations for Teens to Motivate & Inspire
Guided Meditation for Teens
This quick guided meditation can help you release negative feelings. I use a version of this every morning. To begin, go someplace where you won't be disturbed by people or pets and get comfy. You can sit or lie down. Close your eyes.
- Start by noticing your breathing. Don't try to control it. Just notice it. Focus on your breathing until you feel relaxed.
- Imagine sitting in a field on a sunny day. Feel the warmth of the sun on your cheeks and notice a gentle breeze rustling the grass and flowers. Pay attention to the details around you.
- Visualize a giant bubble that comes down from the sky and completely surrounds you.
- Now, see all your negative thoughts, feelings, and beliefs flowing out of you and filling up the bubble.
- When the bubble is full, see it sink into the Earth, where it will release those feelings to be neutralized by Earth's energy.
- Notice a column of light coming from the sky above you and surrounding you completely. See the light filling up all the spaces left behind by the negativity you released.
- Return your attention to your breath. And when you're ready, open your eyes.
When I'm done meditating, I like to use a quick technique to ground myself. If you'd like, try one of these grounding meditations.
Simple Meditation Techniques for Teens
Meditation doesn't have to be a big thing. You can use any of these meditation techniques throughout the day to help you find a place of calm.
- Focus on your breathing and return your focus to your breathing when your attention wanders.
- Engage in some type of rhythmic movement like dance, walking, or running. Focus on your movement, and when your attention wanders, return it to the movement.
- Use an object such as a candle or a crystal to focus on. Keep your attention there. If your attention wanders, gently bring it back to the object you're focusing on.
- Sit quietly with your eyes closed and repeat a mantra with each breath. It can be something like "Om" or an affirmation such as "I am calm." Keep repeating the mantra. When your attention wanders, return it to your mantra.
- Find a piece of music you love. Listen to it with your eyes closed through headphones, allowing yourself to totally focus on the music.
- When you're doing something that doesn't require much thinking, turn your attention to your senses. Focus on how things feel, taste, smell, look, and sound. If you catch your mind wandering, return it to your senses instead.
Make Time to Meditate
A lot of people think meditation has to be something super serious and hard, and it doesn't have to be. You can do it for a few moments a day, simply focusing on something and clearing your mind. But meditation can make a big difference in how you feel. It can help you feel more relaxed, less anxious, and more positive. So take a few minutes out of your day and try one of these meditations. It's totally worth your time.
