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5 Mindfulness Exercises for Teens

Teaching Mindfulness to Teens  

There is a lot more flexibility when teaching mindfulness to teens vs. teaching mindfulness  to younger children. The five simple exercises below offer a good opportunity to allow your  teenager to try mindfulness on their own. These exercises come from D’Arcy Lyness at 

5 Mindfulness Exercises and Activities for Teens 

1. Mindful Eating  

In this exercise, your teen will learn how to eat mindfully. The example used is an orange,  but it can be almost anything. 

Here’s what to do: 

1. Start by holding your orange and rolling it in your hand, noticing how it feels. 2. Hold the orange close to your nose and take a sniff. Think about what it smells like. 3. Pay attention to what it looks like and what it feels like. 

4. Peel your orange mindfully, and stay present. 

5. Taste the orange, noting the flavour, the texture, the juiciness, etc. 

2. Mindful Breathing  

Mindful breathing is another simple exercise your teen can try. He or she will focus on  breathing, but refrain from forcing themselves to breathe in a certain way. 

Have your teen follow these steps: 

1. Sit in a comfortable position and close your eyes. 

2. Breathe normally and notice how it feels; pay attention as the air goes in and out of  your lungs. 

3. Notice how your breath moves your body; does your chest and/or your belly rise  and fall as you breathe?

4. Sit for a few minutes, paying attention to your breathing, and become as relaxed as  you can be. 

5. If your mind starts to wander from the task at hand, gently guide it back to your  breath. 

3. Mindful Walking  

Mindful walks are great ways to practice and maintain mindfulness in your everyday life, and  your teenager will likely feel the same. 

Guide them through these four easy steps: 

1. Pick up one foot and take a slow-motion step forward. Notice what you have to do  to stay balanced. 

2. Walk in slow motion, one step at a time. Pay attention to how your arms, legs, and  feet move as you walk. 

3. Breathe in and out in time with your steps. Stay relaxed but keep your attention  focused on your breath and your steps, working in tandem. 

4. If your mind starts to wander, bring it gently back to your slow-motion walking. 

4. Mindful Word  

This exercise instructs you to choose a word that connects back to mindfulness and use it as  an anchor to keep you present, calm, and collected. Teenagers should find it easy to follow  and helpful in maintaining their mindfulness. 

Here are the steps: 

1. Think of a word that seems calm or soothing to you, like “peace”, “love”,  “sunlight”, or “calm.” 

2. Think the word to yourself, saying it silently in your own mind. Say it again as you  breathe, once when you breathe in and once when you breathe out. Stay focused  on the word. 

3. If/when your mind begins to wander, gently bring it back to your word. 4. Challenge yourself to do this for one minute. If that seems too easy, try five minutes! 

5. Mindful Driving  

This is a great exercise for teenagers because it will not only help them become more  mindful, it can also encourage them to be better and safer drivers.

Here’s how it works: 

1. Take a moment before you start the car to cultivate greater awareness. Think about  how it feels to sit in the driver’s seat right now. 

2. Take one slow, deep breath as you settle into your seat. Make sure you are  comfortable and you can easily reach the pedals. Adjust your seat if necessary. 3. Fasten your seat belt and say to yourself, “I plan to pay attention while I’m driving. I  plan to drive safely and well.” 

4. Shift your attention to the mirrors, checking to make sure they are in the right  position and adjusting them if they are not. 

5. Take another slow, deep breath and start the car. Expand your awareness to the  area directly around the car, looking for people, other cars, or anything else that  could be an obstacle. 

6. As you drive, pay attention to any of the many situations that require you to slow  down or speed up. Keep your attention focused on your driving and the situations  around you. 

7. If you feel distracted or find your mind wandering, remind yourself that you are  driving and refocus on the task at hand. 

About Yogazeit Ltd.  

YOGAZEIT Ltd. is an Australian registered Charity and Not for Profit organisation  dedicated to empowering and educating Australian Youth and Seniors with Yoga and  Mindfulness classes, programs, training, and professional development courses founded  on the principles of education, ethics and research. 

At YOGAZEIT, we believe that the physical, mental, and emotional benefits of yoga and  mindfulness should be accessible to all School Communities and Aged Care facilities  across Australia, regardless of financial circumstances, gender, age, backgrounds,  abilities, challenges and talents. 

We are a team of highly experienced Educators, Business Professionals, Aged Care  Workers, Social Scientists and much more. We are committed to changing the scope of  Education and Ageing, meeting the needs of the Young and Young at Heart through  the tools of accessible Yoga and Mindfulness for every BODY. 

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Acknowledgment of Country

We wish to acknowledge the traditional custodians of the land we are working and living on, the Whadjuk Noongar people.

We acknowledge and respect their continuing culture and the contribution they make to the life, education and mindfulness of this city and this region supported by the leadership of Noongar elders past, present and emerging.

We extend this acknowledgement and respect to all Aboriginal and Torres Strait Islander peoples across Australia.