Meditation: The 5-Minute Guided Mindfulness Routine for Teens

You may ask “Meditation for teens?” Why do teenagers need to meditate? Adults are not the only ones who have stress. Teen life can be stressful too. Teenagers deal with their own set of struggles. They face a lot of things – pressure at school, drama from friends, piles of assessments, and school activities and extracurricular activities,. 

Teens also act on impulse at times and they may be angered even in favorable occasions. The COVID-19 pandemic that struck the world also had adverse effects on them. One study said that these ones have not been the same ever since.  

Teens can make good use of mindfulness and meditation to handle the challenges they face. In fact, meditation for teens is something everyone should look out for.

Stressed and Anxious Teens: Why Meditation is a Game-Changer

The world is on another level and this makes teens to be caught up in their own web. With the innovation of social media apps like TikTok and Instagram, it is a battle to stay sane. No wonder there is a surging rise in ADHD and a decrease in open and meaningful communication. 

Today, teens are distracted with a lot of things. This may make them have a measure of anxiety. They may also lack focus and perform poorly in their academics. 

The funny thing is teens can’t do away with these technological advancements. In fact, they are here to stay. But, teens can learn to strategize their time and improve their focus. It is important for teens to be armed with useful tools to help them navigate life’s complexities. This is why they should try meditation.  

Shocking Reports on Teen Mental Health

The CDC(Centers for Disease Control and Prevention) noted that suicide is the second thing that causes death among teens. It further added that the rate of suicide has increased by some 57%. While some had killed themselves, others were contemplating suicide. The CDC recorded that teens who had attempted suicide where regularly visiting emergency departments. Boys and girls between the ages of 12 and 17 years have either had suicidal thoughts or have even attempted it. 

As a matter of fact, it is stated that in every 5 teenagers, 1 is suffering major depression. 

Over 30% of teens report experiencing anxiety disorders. The feelings of hopelessness and loneliness grew in teens by some 40%. It was reported that depression and anxiety affected almost 30% more children since 2020.  

Shockingly, 1 in 5 teens do not get the needed treatment for their struggles. This could be as a result of their non-refusal to talk or cooperate. 

The U.S Preventive Services Task Force even noted that children aged 12 – 18 should undergo screening for depression and anxiety. 

With these statistics and more, we can see that a lot is really going on with our teenagers.

How Meditation Can Help Teens

Meditation does a lot of good for our teens and young adults. It helps with stress reduction. It can help teens deal with the distractions of the modern world and make them focus on what is truly important. It also gives them ability to identify and manage their emotions. Thus, they are able to care more and understand others. In other words, they can come to develop the quality of empathy. 

Meditation can help to improve mental clarity, concentration and cognitive function in teens. Additionally, it can boost their self-esteem and confidence. That’s not all – it makes them to live in the present moment. With this, they can look past the stressors and focus on what is going on here and now.

Meditation can help the minds of teens to stay calm so they can perform better. 

Science and other published studies have confirmed that meditation can increase the gray matter in the brain region. Thus, teens will be able to process emotions better. Meditation can also help people cope with general problems of life. 

Dive into the 5-Minute Guided Meditation for Teens

This guided meditation transcript will help teens connect with their body. They just sit in a relaxed and happy way as they go through the practice. This teen meditation is for those aged between 12-19 years. Starting with it is an introduction to prepare the mind and body, next is breath and body awareness. Then, teens are introduced into empowering affirmations that speaks to them directly.

Key Moments in the Meditation

Moment 1 – Breathing

Breathing exercises help teens to stay in the present moment. It also helps to calm their mind and observe thoughts and experiences without changing them.

Moment 2 – Body Scan

Next after breathing is body scan. During this time, instruction is given to help teens pay attention to their body parts. This careful analysis helps to release tension and promote physical sensation and awareness.

Moment 3 – Visualization to cultivate positivity.

Visualization helps teens tap into their inner resources and improve their well-being. During this moment, teens are asked to visualize calming scenes, situations or experiences. By using this technique, teens are able to cultivate positivity. They are also able to boost their confidence and motivation. 

Meditation Transcript and Description

Practice Time: 5 min

Purpose: Enhancing self-confidence and esteem

May help with: reduced stress and anxiety, relaxation

Practice level: Beginner

[Introduction]

Hello, Teen. This is a meditation for those of you aged between 12 and 19. This session will guide you to ease and relax yourself.

Sit on the ground and straighten your spine. If you want to use a chair, that’s fine. Just keep your posture upright and dignified during the session. If you want to lie down, that’s also fine. Any position that will suit you is okay.

[Breathing Time]

Now, let’s acknowledge the one that has been keeping us alive since we were conceived – oxygen. Even though we do not notice our breath for the whole 24 hours, breathing is important. So let’s give it its due honor. 

Take 5 deep and full breaths in a moment. With each breath, fill yourself with energy and each time you exhale, deeply relax. Let me explain further so you can understand what 5 deep breaths mean. 

1 full inhale to expand your belly and chest. Hold that for a moment and exhale as a wave of relaxation sweep over you. 

2 inhale to fill your entire system with fresh oxygen and exhale for relaxation.

3 inhale and hold it for a moment to soak yourself in oxygen and exhale.

4 fully breathe in and purify your body. Exhale and pay attention to how you feel.

5 inhale and hold it to invigorate yourself with oxygen. Exhale and allow yourself to relax.

During this period, don’t worry about your breathing. Pause and observe whatever you are noticing and then redirect your mind to your breath.

[Body scan or body awareness time]

Now, I’m going to ask you to move your attention to your different body parts. As you do, take note of the physical sensations and the feelings you experience. 

Let’s start with the crown of your head – focus on your forehead, eyes, nose, ears and chin. That’s right, you’re doing it nicely. 

Next, move down to your neck and shoulders. Exactly, that’s it. Continue the movement to your chest and belly. At this time, you may notice some movements but don’t worry. Even if your mind wanders, you don’t need to start over – just return to wherever you are in the moment. 

Next up, your upper and lower back, hips and seat. Then, your left leg and right leg – observe your feet and ankles too. Yes, you’re doing amazing. Just keep trusting the process. Breathe in and out when you’re ready.

Now, gently open your eyes and carry on the freshness with you.

[Closing]

You should be appreciated for doing this 5-minute guided meditation. Explore more via audio and video files or worksheets online.

Why Teens Should Make Meditation a Daily Habit

Did you know that life is more complicated for teens than most adults say? Statistics say that there is a higher percentage of teens that experience the negative things adults experience than before. Therefore, meditation is something they should bank on.

Benefits of Regular Meditation for Teens

Improved focus and concentration.

When teens meditate regularly, they can improve their focus, concentration and even attention span. As a result, they are able to participate in class and perform at their best. 

Better emotional intelligence and self-awareness.

Teenagers can be more emotional than adults. Their hormones are strong and so it may seem like they are out of control. When they meditate, they are able to control their emotions and thoughts. It also helps improve address their behaviors. In the sense that they are able to sleep better, think better and act better. They become more aware of themselves in the present moment. 

Reduced risk of depression and anxiety disorders

Meditating on a regular basis can lift up a teen’s mood. It can make teens reduce their stress and anxiety levels. It can calm and quiet their mind, taking it away from the distractions of life and letting them just being themselves. 

Increased self-esteem

Meditation can reinforce a sense of self-acceptance, which will in turn boost self-esteem. It can make teens to be more confident in themselves and carry themselves in a dignified way.

Productivity and Creativity

Meditation can positively affect a teen’s academic performance. Teens can learn to plan well and improve their memory. Meditation can help them approach a particular task with a clear head and mind so they can give quality delivery. 

Tips for Teens to Stick with Meditation

Tip 1: Start small. Meditation is not a marathon race. Even 5 minutes of regular meditation can make a huge difference. Meditation practice doesn’t have to be an hour long to see the benefits. You can slowly build up over time as the body needs – 15, 20 or 30 minutes.

Tip 2: Find a quiet, comfortable space to meditate. This is the first step to prepare your body – letting it know that you are about to get in the mood. The use of music can help but it’s fine if you don’t want it. You can also use good scents but this is also completely optional.

Tip 3: Use guided meditations or apps to stay motivated. Guided meditation transcripts can be gotten for free online. Apps like Headspace or Calm also help you practice meditation from your comfort zone and address whatever issues you need to be addressed. It can also help you easily integrate meditation into your life.

Tip 4: Show yourself kindness. It is natural to encounter distractions or interruptions of some kind when you start meditating. And with teens, this cannot be avoided.  As one Neuroscientist puts it, meditation is about refocus, not just focus. So even if your mind wanders, your ability to guide it back to the practice is what matters. 

Tip 4: Learn to be patient and consistent. Meditation benefits do not happen miraculously. Cultivate patience and you will reap in no distant time. 

Meditation for Preteens and Adults: One Practice for All Ages

Anyone can meditate – whether you are young or old. Interestingly, young ones can use the same techniques adults use to meditate. Let’s see some of these techniques.

Adapting Meditation for Different Age Groups

Here are some preteen meditation techniques and their benefits

• Guided meditation: Preteens can be guided into starting and remaining in their meditation practice. The result? They are motivated and their confidence is built. It also helps them stay consistent in the practice. 
• Deep breathing: Practicing deep breathing can help preteens calm their nerves and boost relaxation. It gives the opportunity to be present in the moment.
• Grounding exercises: Placing their feet on the ground, going out to experience nature – all of these helps to ground preteens and stabilize them for the work that lay ahead of them. 

Here are some adult meditation techniques with their benefits:

• Deep breathing: Adults practice deep breathing too. This technique enables them to achieve inner peace and calmness when they are tensed. With each inhale and exhale, they are able to wrap up their negative emotions and let them go.
• Mantra affirmation: The repetition of certain positive and powerful phrases during a meditation practice is what we call mantra affirmation. This technique helps to ground and stabilize you. It also fills you with renewed energy and positivity when you are feeling low.
• Journaling: Words are powerful, putting down words into writing is more powerful. Putting down your thoughts in writing helps you get rid of negative emotions. 
• Guided Meditation: Do you feel meditation is difficult? A lack of motivation because you feel you will be doing it alone? Guided meditation is here for you. Subscribe to videos on YouTube channel or make use of scripts, apps, and audio files. This can be helpful to boost your motivation throughout your meditation journey.

The Power of Family Meditation

Statistics show that families who meditate together report stronger bonds and better communication. Meditation helps families to resolve their conflicts and maintain cooperation and fairness. 

If you are a parent, why not meditate with your child? It affords you the opportunity to relate better in the future. It also lessens tension and builds a level of trust.

Meditation for teens is greatly beneficial. Encourage your teens to start the practice immediately. Need help? Visit us at fablefy.com for virtual assistance on helping your teens practice mindfulness. There are lots of resources there that are tailored according to their needs.

Frequently Asked Questions (FAQ’s)