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Mindfulness & Meditation for Teens: Reducing Stress & Improving Focus

Author:
Jemma Strain
Jemma Strain
B.S. Psychology
Editor:
Emma Loker
Emma Loker
B.S.
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Mindfulness for teens is the ability to be aware of where you are and what you’re doing – without becoming overwhelmed by negative feelings. It could be described as paying attention to the present moment by using your body, mind, senses, and emotions to tune in to the here and now. 

Teenagers often deal with what might feel like constant stress. Exams, choices about the future, family life, friendships, identity issues – the list goes on. What’s more, issues like these could lead to mental health conditions such as anxiety and depression. The World Health Organization reports that up to 5.5% of teens may struggle with an anxiety disorder, and 3.5% may be coping with depression.1 

Mental health professionals commonly use mindfulness as a form of stress relief for teenagers, along with therapies and lifestyle changes. But the good news is that it’s also possible to practice mindfulness by yourself. 

If you have a mental health issue such as anxiety or depression, you might think that tuning in to the present moment might make you feel worse. Rest assured; when done correctly, mindfulness can actually reduce the symptoms of these conditions. A mental health professional can support you during this time. This article can also help by covering:

  • What mindfulness for teens is, and if it works
  • How to make mindfulness practices for mental health work for you
  • Teen mindfulness exercises
  • Where to find mental health support
Mindfulness & Meditation for Teens

What Is Mindfulness for Teens and Does It Work?

To help describe how mindfulness works, try to picture how you feel when you’re anxious or depressed. The strength of your emotions and thoughts might make you feel like you’re caught in a strong current at sea, being pulled away from the safety of shore. 

Mindfulness works like an anchor. Any time your mind is restless – worried about the past, present, or future – mindfulness can anchor you in your body and the present moment. After all, while your mind can be in many different places at once, your body can only be in one. 

The benefits of mindfulness are even backed by science. For instance, researchers looked at the findings of over 200 different studies that focused on mindfulness and found that it’s proven to work for reducing conditions such as stress, anxiety, and depression.2

Plus, mindfulness not only helps our mental health – it also boosts our physical well-being. For example, mindfulness has been shown to reduce tiredness and pain, as well as boost the immune system, helping people get over colds and flus more quickly.3,4 

But these aren’t the only benefits of mindfulness. Let’s take a look at some extra benefits of mindfulness for teens to help you see how it could benefit your life and well-being. 

Benefits of Mindfulness for Teens

The benefits of mindfulness for teens include:2,5

  • Reducing the symptoms of conditions such as anxiety, depression,     ADHD, sleep difficulties, pain, and physical illness
  • Building awareness of thoughts, emotions, and actions – and how these can influence each other
  • Increasing the ability to handle negative emotions
  • Lowering distress and upset
  • Improving happiness levels
  • Decreasing impulsive actions and risky behaviors
  • Fostering better relationships with family and friends
  • Improving the ability to handle stress
  • Boosting focus and concentration

It’s pretty clear from these benefits that many teens could use a little bit of mindfulness in their lives. But how can you start practicing it? There are many different ways you could fit mindfulness into your life – which this article will discuss shortly. 

First, it might be good to note that practicing mindfulness can feel like starting a new workout routine. Initially, the exercises are tough, and you have to concentrate on getting them right. But after a few weeks, your body gets used to these techniques, so you can move on to different ones. 

Additionally, if you have a mental health condition that is affecting your ability to live a happy, fulfilled life, mindfulness can help – but it might not be enough by itself. A mental health professional can talk to you about building mindfulness into a treatment package that suits your needs. 

Mindfulness Practices for Mental Health: How to Make It Work for You

We all have the ability to practice mindfulness. Yet, some people may be more easily able to focus their minds. For instance, practicing mindfulness might be more of a challenge for teens with ADHD, as concentrating could be difficult for them at times. Yet, even one minute of mindfulness is better than none at all. The key is to find ways of making it work for you. 

Recent research shows that short bursts of mindfulness can improve mental health and encourage people to make healthier lifestyle choices.6 Therefore, creating a personal goal for practicing it regularly could boost your well-being, confidence, and relationships. 

In other words, building simple mindfulness techniques into your daily routine could improve your ability to practice it – making it more readily available to you when you need it. After all, practice makes perfect. Or, at the very least, practice makes progress. 

Let’s go through a variety of mindfulness techniques for teens. When you come across one that seems interesting to you, take note of it. Or, even better, give it a try. You can always return to try out a few different ones when you’re ready. 

Teen Mindfulness Exercises

Teen mindfulness exercises can have different functions. For instance, some mindful activities can help teens concentrate on the present moment and reduce worry and stress. On the other hand, mindful meditation techniques for teens can improve focus and the ability to be mindful. For this reason, we have split the following mindful exercises into two groups:

  1. Mindful meditation techniques for teens
  2. Teen mindfulness activities for daily life

Mindfulness Meditation Techniques for Teens

Meditation for teen mental wellness is a great way to improve focus and clarity, as well as build the ability to be mindful in general. 

Despite popular beliefs, meditations aren’t about turning off your thoughts or emotions, they’re about observing them without judgment. Plus, with time and practice, meditation can help you become more familiar with your thoughts and feelings and what triggers them. 

When meditating mindfully, aim to…

  • Sit comfortably: Find a spot where you can sit with your back upright and your feet on the floor. Put your hands on your lap with the palms facing upwards
  • Notice your breathing: Bring your attention to how your breathing feels; how your chest and belly rise and fall as you breathe in and out
  • Close your eyes or lower your gaze: It helps to close your eyes, but you don’t have to if you don’t want to. Simply lower your gaze and try not to focus on what’s going on around you
  • Bring your attention back to your breath: If your attention wanders to certain thoughts, this is OK. Just try to redirect it back to your breathing
  • Observe your thoughts: When your mind wanders, accept that you’re experiencing a thought without judging yourself or the thought. You don’t have to wrestle with your mind; just bring your attention back to your breathing
  • When ready, open your eyes or raise your gaze: Notice how your body feels, the gentle sounds in your environment, how intense or calm your emotions are, and any thoughts you’re having. 

This is a simple teen meditation for relaxation. You can also add in certain “mantras” or “statements” based on what you’re trying to achieve. For instance, the following techniques have been shown to improve well-being. 

Mantra-Based Meditation

Mantra-based meditation for teenage depression and anxiety has been shown to work for reducing symptoms.7 Mantras are tied to the belief that we are the agents of control in our own lives – so we have the power to think, act, and feel the way we want. 

You can make a meaningful personal mantra – one that relates to exactly what you’re going through – and repeat it during the simple meditation steps. There are no “right” or “wrong” mantras; all that matters is that they help you feel more in control and less stressed. The following steps can help you create and practice mantras for meditating:

  1. Brainstorm: What do you need or want to feel happier, less worried, or more in control? Try writing these things down (without judgment of what you write) to give you clarity.  
  2. Find certain themes: Once you’re finished writing, read what you wrote and try to detect any themes. For example, you might realize that there’s a theme of fear of failure or a fear that others will judge you 
  3. Turn these themes into clear statements: For instance, “No matter what happens, I will be OK,” or “I am a good person, as long as I know this, that’s all that counts.”
  4. Repeat the mantra to yourself: Build the mantra into your meditations. This helps make it an ingrained part of how you think. For instance, repeat the mantra on every slow exhale of breath. Also, if you’re struggling to sleep, you could repeat it to yourself as you try to drift off. 

You can change your mantra up as you see fit or when your circumstances change. The next technique is another meditation technique that uses mantras to increase self-compassion. 

Loving Kindness Meditation

Meditation techniques for teens often cover Loving and Kindness Meditation as it’s proven to reduce distressing states of mind.8 It works because it’s hard to worry when you’re trying to think of the next line of the meditation. The best thing about it? It can be practiced anywhere, at any time. So if you’re struggling to sleep, having a hard time at school, or if your relationships are stressing you out, this meditation is the perfect tonic.

The steps to Loving and Kindness Meditation are simple. You just have to memorize the following statements:

  • May I be filled with loving kindness
  • May I be well
  • May I be peaceful and at ease
  • May I be happy

Once you have these statements memorized, you can use them with deep breathing techniques (described below) to trigger your relaxation response. 

Teen Mindfulness Activities for Daily Life

The following exercises can help you bring your attention to the present moment by focusing on your body. 

Mindful Breathing

The simplest mindfulness exercises involve pulling your attention to your breathing, as it can calm your nervous system and help you focus on the present moment.9 The best thing about deep breathing is that it can be practised anywhere, at any time. For instance, “Square Breathing” involves breathing in for four seconds, holding your breath for a count of four, breathing out for four, and pausing for four before breathing in again. 

Mindful Body Scanning 

The mind and body are deeply connected, so tuning into the sensations in your body can bring your attention to what’s going on in the here and now. It can also help you be OK with both pleasant and unpleasant emotions – without feeling the need to fight against your experiences.  The following steps are useful for mindful body scan beginners:
    1. Close your eyes and notice how your body feels as you breathe in and out
    2. Starting with your feet and legs, notice the sensations in these areas. Curiously examine whether they feel tingly, hot, cold, heavy, numb, tight, and so on. Just observe these feelings without judgment
    3. Move your attention upwards through the different areas of your body, observing the feelings in each area just as you did in Step 2
    4. When attention wanders (which it probably will), just notice that this is happening and bring it back to your body
    5. When you’re done examining each area of your body, bring your attention back to your breathing, noticing how your body feels as a whole
    6. Gently open your eyes and readjust to your environment

Mindful Walking

Mindful walks are an excellent way to live in the moment and reduce worries or distress – and all you need is your feet (or a walking aid). Mindful walking can also nurture a healthy body as it benefits physical health, reduces brain fog, and boosts “happy hormones.” 

Therefore, it can naturally improve feelings of well-being during times of panic or anxiety. Mindful walks are also a good opportunity to engage the five senses. For instance, when walking, focus on:

  • Five things you can see
  • Four things you can touch
  • Three things you can hear
  • Two things you can smell
  • One thing you can taste

Mindful Eating

Eating is a great way to tap into your senses – and you can ground yourself with any type of food. For example, you can tap into the sensation of hunger in your body, as well as notice the aroma, texture, and taste of a food while you eat. 

One useful technique for mindful eating is the “Raisin Exercise.” Pour a couple of raisins on a tabletop in front of you. Pretend that this is the first time that you have ever seen them. So, they look a little alien and strange to you – they don’t really look like any other food. Now, pay attention to:

  1. How the raisin looks
  2. How the raisin feels
  3. How it responds to touch
  4. How the raisin smells
  5. How the raisin tastes 

It’s good to limit distractions when mindfully eating. For instance, watching TV or looking at your phone could remove your focus from your body and prevent you from being present in the moment.

Mindfulness & Meditation for Teens: Reducing Stress & Improving Focus

Reach Out for Support With Mindfulness Practices for Mental Health

Improving emotional health with meditation and mindfulness is a great idea for anyone looking to boost their well-being. Yet, while mindfulness, such as meditation for teenage depression, has been shown to improve symptoms of mental health conditions, it may not be enough by itself. If you are coping with a mental health condition that is affecting your ability to function in everyday life, support from a mental health professional may be needed.

Mission Prep can help you go deeper into the causes of your mental health issues, assisting you in finding long-lasting relief from symptoms. We take a holistic approach to treatment, which focuses on evidence-based therapies, as well as lifestyle changes like mindfulness. Your voice is always important to us, so our treatment programs are always tailored to your preferences and needs. Reach out today to find out more about how we can help you manage your mental health in empathetic ways that work. 

References

  1. World Health Organization. (n.d.). Adolescent mental health. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health 
  2. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771. https://doi.org/10.1016/j.cpr.2013.05.005
  3. Davis, M. C., Zautra, A. J., Wolf, L. D., Tennen, H., & Yeung, E. W. (2015). Mindfulness and cognitive–behavioral interventions for chronic pain: Differential effects on daily pain reactivity and stress reactivity. Journal of Consulting and Clinical Psychology, 83(1), 24–35. https://doi.org/10.1037/a0038200
  4. Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13-24. https://doi.org/10.1111/nyas.12998
  5. Psych Central. (n.d.). The benefits of mindfulness meditation for teens. https://psychcentral.com/health/the-benefits-of-mindfulness-meditation-for-teens
  6. Remskar, M., Western, M. J., & Ainsworth, B. (2024). Mindfulness improves psychological health and supports health behaviour cognitions: Evidence from a pragmatic RCT of a digital mindfulness-based intervention. British Journal of Health Psychology, 29(4), 1031-1048. https://doi.org/10.1111/bjhp.12745
  7. Álvarez-Pérez, Y., Rivero-Santana, A., Perestelo-Pérez, L., Duarte-Díaz, A., Ramos-García, V., Toledo-Chávarri, A., Torres-Castaño, A., León-Salas, B., Infante-Ventura, D., González-Hernández, N., Rodríguez-Rodríguez, L., & Serrano-Aguilar, P. (2022). Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 19(6), 3380. https://doi.org/10.3390/ijerph19063380
  8. Seppala, E. M., Hutcherson, C. A., Nguyen, D. T. H., Doty, J. R., & Gross, J. J. (2014). Loving-kindness meditation: A tool to improve healthcare provider compassion, resilience, and patient care. Journal of Compassionate Healthcare. doi:10.1186/s40639-014-0005-9
  9. Aktaş, G. K., & İlgin, V. E. (2022). The effect of deep breathing exercise and 4–7-8 breathing techniques applied to patients after bariatric surgery on anxiety and quality of life. Obesity Surgery, 33(3), 920–929. https://doi.org/10.1007/s11695-022-06405-1

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