4 Brief Mindfulness Activities for Teens
As a child and adolescent therapist, I hear personal stories from parents who sometimes have a hard time “connecting” with their teen at the end of the long day.
Rather than winding down, some teens seem distracted by worries about upcoming tests, social interactions with classmates, or imaginary fears. So where am I going with this?
Enter Mindfulness. Mindfulness is an evidence-based technique backed by plenty of studies. It increases your teen’s self-awareness, reduces their stress, and improves their sleep.
When things get a little crazy in a teen’s life (and they do!) mindfulness teaches them to quiet their thoughts by focusing on the PRESENT MOMENT.
Mindfulness Activities for Teens
There are many mindfulness tips out there, but we’ll keep it simple! You can start with these:
- Breathe deeply: Practice belly breathing, with complete focus and attention on their breath for 1-5 minutes. Breathe slow and deep, and follow the breath as it enters the nose all the way until their belly fully expands. Continue following the breath as it goes out their nose or mouth. If they get distracted, remind them to gently bring their attention back to their breath.
- Mindful coloring: Give them a coloring sheet. Instruct them to color slowly and pay attention to the colors and strokes they make.
- Mindful eating: They have an opportunity to do this anytime they eat a meal or snack. Eat slowly and savor each bite. Pay close attention to the taste, texture, and aroma of the food.
- Mindful walking: Pick a safe outdoor space (your garden at home or a nearby park). Help them set an intention to focus on the sensations of walking and the colors of the trees, flowers, and surrounding area. They can also focus closely on the sounds and smells.
We’ve made a handout with brief mindfulness exercises that teens can easily follow along with. They can be printed and shared in class or during therapy sessions.
*This article was originally published in our email newsletter on February 4, 2025.
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