In a recent poll by the social network, After School, that asked tens of thousands of high school students how often they feel stressed, nearly 45% said “all the time,” citing relationships and teachers as the primary reasons why. According to the NIMH An estimated 31.9% of adolescence experience an anxiety disorder. The teenage years can be extremely stressful. Teenagers have to try to balance school work, relationships, athletics, volunteer work, college visits, responsibilities at home, and more. Mindfulness is the practice of paying attention to the moment you are in. Teens can get swept away by the endless To-Do list and thoughts of “Am I good enough?” The following mindfulness activities for teens are great for training the brain to stay in the moment and remain calm.
Mindfulness activities have a few things in common. In the following activities you stay aware of what is happening in the present moment. You identify your thoughts and feelings but do not attach to them. Think of your thoughts and feelings as clouds in the sky. As your thoughts and feelings come into your mind you observe them and watch them float away as clouds do. If you find yourself following the clouds, come back to your breath. Pay attention to how your breath feels as it comes in through your nose. Feel your belly expand by placing a hand on your belly. Slowly let all the breath out through your nose as you return to the present moment.
- Notice Your Feet-Sit down comfortably. Take 3 deep breaths. Close your eyes. Start by noticing how your feet feel on the floor. Feel the sensation in your toes. Now feel the sensation on the pads of your feet, right below your toes. Can you feel the sensation in the arches of your feel? How about your heels, feel the sensation there. Spend some time in each area and focus on your breath, try not to rush through this. If your mind starts to wander, come back to your breath. Try to do this activity for 5 minutes.
- Mindful Eating-Find a quiet place to eat your meal. Free your space of distractions. Turn off all electronics (phone, TV, computer, music). Sit comfortably. Take 3 deep breaths. As you eat, focus on all your senses. Notice how the food looks, what colors are on your plate. Take in the smell deeply before you take your first bite. As you bring the fork to your mouth, notice how the fork feels in your hand. Once the food enters your mouth, feel all the textures in different areas of your mouth. Before you swallow, pause for one last taste and then feel the sensation as the food travels down your throat. When your mind wanders, remember to come back to your breath.
- Nature Walk-Plan a silent walk in an area you enjoy. Commit to not using your phone during this walk. As you walk notice the sun and/or wind on your face. Listen closely to the sounds in your environment. Can you hear the earth under your feet as you step. Are there animal noises in your surroundings? Try to notice these things at a distance, as if you are in a bubble as the world goes on around you. When your mind starts to wander, watch your thoughts come and go without attaching to them. You can always return to your breath to come back to the present. Breath in through your nose for a count of 4, hold for a count of 7, exhale through your nose for a count of 8.
“Mindfulness is a practice, not a destination.” -George Mumford
When you are new to Mindfulness some of the activities may sound and feel silly. You may be asking yourself what the purpose is in these activities. When you feel your nervousness or anxiety starting to take hold, you can quickly focus on the sensations in your feet and return to your breath. Mindful eating helps train your brain to calmly stay in the moment instead of being pulled away by every distraction. Some days mindfulness will come easy, other days, not so much. That’s ok, there is no finish line. Mindfulness is something you will have your whole life to work on, so don’t be hard on yourself if it feels uncomfortable. Tomorrow is another opportunity to try again. I hope these mindfulness activities for teens were helpful! Jump over to our FB page or IG to learn more or ask any questions.
Keep Calm and Play On!!
