Mindfulness for Minors: Introducing Meditation to Children and Teens
The hustle and bustle of life has only gotten faster for many, and the pressure to succeed has only grown. Teenagers have been BUSY trying to keep up with this growing trend. As a child and adolescent therapist, a common theme that I see is one where teenagers are stretching themselves thin doing as many things as they can at once. This includes hours of school, part-time jobs, extracurricular activities, volunteer work, and other academics. This is often due to unrealistic expectations placed on them by culture, family, or efforts to obtain approval from those around them. However, the impact of this stress is negatively impacting many teenagers. So how can you help yourself/your teenager better balance their lives and stress levels? Let's take a look.
People are often looking to the next place they are supposed to be or activity they are supposed to be doing. A way to combat the anxiety and chaos that follows this is by practicing mindfulness and meditation. There is great power in simply pausing. Pausing reduces stress hormones, improves mental clarity, increase self-awareness, and allows more connection with others. All of which make a great recipe for improving mental health. But what exactly is mindfulness and what is meditation?
Mindfulness is about being fully present and aware of what's happening right now in the moment. It means paying attention to your thoughts, feelings, and surroundings without judging them. Meditation is a practice where you practice focusing your mind to help calm it and become more aware. People often use meditation, the practice, to improve their overall sense of mindfulness. There are easy and creative opportunities for people of all ages to practice this.
Three strategies for mindfulness:
Practice Pausing: Encourage slowing down and pausing before acting or speaking. This can help reduce stress and increase awareness in everyday moments.
Do a “Maintenance Check”: Regularly check in with yourself and others. Ask simple questions like, “Am I hungry?” or “Do I need a break?” to ensure you’re addressing basic needs.
Practice Noticing: Engage your senses by noticing what you hear, smell, see, and feel. This can ground you in the present moment and reduce anxiety.
Three strategies for meditation:
Breathe: Practice deep breathing techniques to calm the mind. Try “Roller Coaster Breathing”—trace your hand with your finger while breathing deeply—or “Box Breathing”—trace a box with your finger, inhaling and exhaling with each side.
Practice Gratitude: Regularly reflect on what you’re thankful for. This can shift focus from stress to positive aspects of life.
Use the 5-4-3-2-1 Technique: Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. This exercise helps to bring your awareness to the present.
Introducing these techniques into your life or into your family's routine does not have to be complicated. Just start. Practice new strategies and find what works best for you. There are tons of opportunities to grow mindfulness and so much more to discover.
If you are interested in scheduling an appointment with one of our providers to learn more about how to use these techniques to improve mental health, please review our providers here.
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