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MINDFULNESS ACTIVITIES FOR TEENS: 21 stress-reducing activities to try

Teenagers today face a ton of things that can give them anxiety. Soaring higher education costs, paired with wage stagnation and the reality of climate change, can cause considerable fears of the future. Recently, as the COVID-19 virus is sweeping the world over, many teens are worried about how it may impact sports scholarships and even their high school graduations.

If you’re wondering how to help keep your adolescent calm during this time of crisis, or throughout other stressful situations, why not try mindfulness? While this practice may entail sitting in meditation, it can also involve everyday activities—but with a different purpose.

To get you started, here are 21 activity suggestions that can help your teen maintain their Zen, despite a chaotic world.

Cooking


Who said that you, the parent, have to run the kitchen? Your teens are capable of using a food processor, so why not mindfully prepare a meal together? Take the following steps:

Set an intention: Before you begin cooking, think about your intent for doing so. Do you want to nourish your body? Celebrate togetherness? Perhaps both?

Engage your senses as you prep: What does the onion you’re about to peel feel like in your hand? Is it firm or slightly soft in texture? What smells do you detect? How does the stir-fry sound as it sizzles in the pan? 

Plate with playfulness: Part of any meal is the visual appeal of the food. Get creative and garnish it with various colours. Make it delight the eye, as well as the palate. 

Pet care


Young woman brushing cat

Do you have a four-legged friend or two at home? Your teen can practice mindfulness while they care for them. Pets can even intervene when a meltdown threatens. If certain sensations or situations serve as triggers for overwhelming emotions, Fido or Fifi will often sense this and offer unconditional support. Brushing the cat can also help soothe nerves when it feels like the world is falling to pieces.

Colouring books


Colouring books force you to focus on one thing for an extended period of time, which is the very definition of mindfulness. Additionally, they can help you and your teen release your creativity without the fear of embarrassment. Nearly anyone can colour inside the lines, but the hues you choose will reflect your internal rainbow. You’ll be able to find adult colouring books that pertain to almost any interest, from animals to mandalas.

Taking walks


As long as your teenager isn’t sick, they can still take in the fresh air, as long as they stay 6 or more feet away from others. Leave the headphones at home and take a sensory walk by listening to what you hear, such as the sound of birds chirping or crickets singing.

Pay attention to what’s happening in your body as you walk. How does it feel when your feet hit the pavement? How is your posture? Are you standing tall, facing the world?

Sensory note-taking


You can practice mindfulness even when you’re not in motion—many yogis sit perfectly still in meditation. In this activity, though, you engage all five senses, taking note of what you experience. 

Taste: Place a small piece of chocolate on your tongue. Let it melt slowly, instead of chewing it. Observe the taste and texture. Do you get more of a sweet sensation in certain areas of your mouth? How does your body react to the sugar? 

Smell: Choose something with a high degree of natural aromas, such as an orange or a flower. Inhale deeply. How do the molecules make your mind feel when they reach your brain? What physical sensations arise, and do you have an emotional reaction? Scents can trigger memories and the feelings you associate with them. 

Sight: Pick a random object in the room to focus on for 20 to 30 seconds. Observe the colour and texture. Are there any tiny, unique aspects you’ve never noticed before? 

Sound: Put on a favourite song or tune into some relaxing Solfeggio frequency music. What emotions arise when you hear it? Does your body physically react to the vibrations? 

Touch: Close your eyes or use a blindfold. Alternatively, place objects with a variety of textures into brown paper bags. Observe by feeling only. How does the material feel under your fingertips? Experiment with more than just fabric—for example, damp spaghetti noodles have an interesting feel. 

Practicing Yoga


The word “Yoga” translates to “union” in the native Sanskrit, and it’s the perfect form of mindful exercise. Meditation and mind-body based hobbies like Yoga have proven positive effects on a person’s health. Best of all, if you or your teen have yet to take a class in a studio, you can still get your gummy on at home. You can find free Yoga channels on YouTube and explore different styles until you discover one that fits your ability level and preference. 

Playing Jenga


No doubt, you’ve resurrected family game night if you’re heeding the orders to socially isolate yourself. Why not add a mindfulness component to the ritual? You’ll need a set of stickers or just small pieces of paper on which to write mindfulness practices and questions. As each player removes one of the pieces from the tower, follow the instructions attached to the deleted item as a family. You can repeat as often as necessary. 

Blowing bubbles


If you didn’t get to the dollar store and it’s been shut down, don’t fear. All you’ll need is dish soap and water to create a homemade mixture—you can reuse old wands or use an egg dipper if you’ve long since recycled any old bubble containers. As you blow, pay attention to how each bubble floats serenely away on the breeze. Observe the swirling colours in each bubble, and feel free to pop one, feeling the texture on your fingers. 

Building a birdhouse


Wooden birdhouse

Maybe your teenager is the handy sort who misses woodshop class most of all. Why not build a birdhouse together—mindfully? As you select the wood, observe the grain and texture and sand it lovingly to make it smooth. As you assemble the box, imagine your feathered friends watching you erecting their new home. Feel the gratitude they must have for shelter from the wind and rain. 

Practice a new language


Is your teenager enrolled in a foreign language at school? Even younger students can enjoy mastering a foreign tongue with all the apps that exist today. Have them identify a word or a phrase in their new language that has a resonant sound. Practice speaking the saying aloud, noticing how the terms feel different on your lips—can you master the rolling Rs of Spanish?

Listening to music 


Listening to music can become a mindfulness activity. Instrumental numbers work best, but your teen can include songs with lyrics if they prefer. Before pressing play, have them take a moment to tune into their emotions. Then, as they listen to each song, have them notice what they feel, free from criticism. It’s OK if a metal tune makes them feel a little antsy or even angry. Finally, they can reflect on the way that the melodies and harmonies influenced their mood. 

Watching a documentary


Many families have grown so accustomed to the constant din of the television in the background that they scarcely notice what’s happening on the screen. It’s possible to bring a component of mindfulness—along with enhancing the educational value of programming—into this, by watching a documentary together. Pause the program after startling or compelling items arise, and discuss them together. If your teen would prefer to do this activity solo, they can use a journal to pause and reflect periodically. 

Doing a puzzle


Does your teen adore doing word searches or crossword puzzles? These not only enhance many educational activities, but they can also act as self-soothing mechanisms. To get them to really slow down and reflect, ask your teenager to try completing the exercise with a pen instead of a pencil that they can erase. If they make a mistake, use this as a moment for them to pause, reflect on any frustrated emotions and diffuse them through taking slow, deep breaths. Following that, they should return to the task. 

Visiting a virtual museum


Museums around the globe have shut their doors due to the COVID-19 outbreak. However, institutions from the Louvre to the Smithsonian have opened online tours you can take from the comfort of your couch.

As your teen observes the various exhibits, have them write down their reflections in a journal. Alternatively, they can take the time to gaze at one particular work of art or artifact in more depth. How do the colours come together with the artists’ technique to create a tone or mood? What does the implement tell you about society at the time people used it? 

Participating in online communities


Granted, the internet can be a frightening place right now, and misinformation abounds. So do negative attitudes. However, now is the ideal time to foster a positive online community in which you can share mutual support and love.

Before your teen posts anything, have them reflect for a few minutes on how their words might impact others. Will they inspire? Inform? They can always ask themselves the classic three questions:

  • Is it true? There’s enough misinformation out there right now, so don’t add to it!
  • Is it necessary? While it might make you feel better to boast about your supply of toilet paper or other goods, how will it make others who aren’t as fortunate feel? 
  • Is it kind? Right now, emotions are running high across the entire world. Inciting negative feelings will only make matters worse, so you should strive to uplift others instead.

Dancing


Girl dancing on rocky beach

Did you know there’s a new phenomenon known as mindfulness dancing? In one study, participants who engaged in the practice reported higher levels of emotional and spiritual well-being, as well as increased acceptance of and positive feelings towards the self. The trick is letting your body move freely with the music, observing how you feel and allowing the spirit to move you. This activity can also help your teen if they’re feeling lonely.

Working the muscles


Working out can become a mindfulness exercise, and your teen may reap physical benefits from working out mindfully. For example, consider the following two individuals. 

Person number one: This gym rat performs four sets of bicep curls while watching TV or listening to their iPod. Aside from counting reps, they don’t pay much attention to anything else, other than finishing up the required sets. 

Person number two: This individual performs only two sets of bicep curls, but they bring their full self to the movement. During their first set, they perform slow, controlled movements with lighter weights, as they focus on perfecting their form. For the second set, they increase the weight and their speed to promote muscle growth.

Although the second person might spend a little less time working out, the combination of slow and fast movements will provide maximum muscle growth. As for your teen, bringing this type of focus to the exercise will add a mental component and help them find their Zen. 

Savouring a meal


Make at least one meal a day a mindful one. As you and your teenager eat, slow down and savour the flavour and texture of the food on your tongue. Make sure you put your forks down in between bites and enjoy some conversation. Turn off electronic devices during this time—that season you were smack in the middle of will await your return to sofa city. 

Taking a bath


Relaxing in a bathtub is one of life’s greatest pleasures, and this is the ideal location for practicing mindfulness as well. As your teenager draws their bath, let them use additives like Epsom salts and lavender and inhale the aroma as the basin fills. As they float, they can explore the feeling of the warm water on their skin. When the time comes to emerge, ask them to visualize any stress or anxiety swirling away down the drain. 

Doing a guided meditation


Another way to introduce your teenager to more advanced mindfulness practices is through a guided meditation video. Again, free videos abound on YouTube. Type “guided meditation” into the search bar, and you can find relaxing talks on everything from alleviating anxiety to meeting your spirit guides. 

Performing a body scan


Finally, performing a body scan is a fabulous mindfulness technique for easing the aches and pains that often accompany anxiety. So they can accomplish this, coach your teenager through the following steps. 

Get comfy: They can lie in savasana or sit comfortably—whichever they prefer. Any position is acceptable, as long as it allows your teen to draw their attention inward. 

Breathe: Tell them to start to slow down the breath, drawing awareness to the rise and fall of their chest and belly with each inhale and exhalation. 

Start at the feet: Starting at their feet, have them draw awareness to the sensations there. Have them visualize a white, healing light surrounding the body part. 

Move up the body: As they move up the body, have your teen imagine the light gradually wiping away any stress. Have them linger on any areas that feel tight or taut and breathe into them to help them relax. 

Help your teen live better through mindfulness!


It’s natural for your teenager—and you!—to feel anxious during challenging times. However, these 21 exercises can help assuage your teen’s fears and restore their inner peace, regardless of any external chaos.

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image 1: Pixabay; image 2: Quinn Dombrowski; image 3: PublicDomainPictures.net; image 4: Pixabay

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