27 Simple Mindfulness Exercises For Teens

The period of life we spend as teenagers is arguably one dominated by confusion and stress, even some chaos now and then. The emotional turbulence caused by out of hand hormones is more than enough to completely burn a person out.

If you are (or live with) a teenager who is tired of feeling overwhelmed, you have come to the right place. Below we have compiled 27 quick and easy mindfulness exercises that can help take the edge off.

Physical mindfulness exercises

  1. Incorporate a couple of minutes of meditation in your morning routine. It will set the stage for the rest of your day.
  2. Tighten all the muscles in your body, and then relax. Pay close attention to how it feels.
  3. Roll up your sleeves and notice how the air and wind hits you. How does the change in temperature feel?
  4. Eat and chew something slowly, notice the consistency of the food and how it changes.
  5. Notice how you are sitting/standing right now. Is anything hurting or sore? Explore that feeling, notice how it changes if you switch position.
  6. Cross your arms. Does this make you feel any different?
  7. Uncross your arms, now cross them the other way. Note how weird this feels.
  8. Take out your phone and weigh it with you hand. Does this feel any different if you use your other hand?
  9. Find your pulse either on your wrist or neck. Is your heart beating fast? Slow?
  10. Run your hand over the hairs on your arm (potentially just your arm if you have no hair). How does it feel?
  11. Try either stretching or holding a static exercise. Focus all your energy on the pain. Where is it located? What does it feel like?
  12. Get a hot drink and really experience the temperature in your mouth.

Visual mindfulness exercises

  1. Try to really notice the color and patterns in the eyes of the next person you talk to.
  2. Stretch your arm out and simply observe your hand.
  3. Move your fingers around slowly and observe how your muscles and skin reacts.
  4. Shift your focus to their hands or feet. Try to pick up on recurring body language.
  5. Watch how the leaves on a tree, grass on the ground, or similar objects behave when hit by the wind. This can be almost hypnotising.
  6. Make different faces, smile, frown, angry, funny. How does it make you feel? Potentially, do this in front of a mirror.
  7. When outside, try to locate insects, animals, etc. Spend some time observing their actions and movements.
  8. As a passenger in a car, bus, train, etc. notice how the surroundings move. How they come into view then disappear.

Mindfulness exercises with other senses

  1. Think about something, and actually listen to the voice inside your head. Whose voice is that anyway?
  2. Try to listen for the individual instruments when rocking out to some music. Can you block out the other noises?
  3. Smell your clothes/bag. Can you identify the smells? How do they make you feel?
  4. Close your eyes and just listen to your breath. Take a deep breath, and then exhale slowly. How does that make you feel?
  5. Focus your energy on listening for noises in the distance. What can you hear?
  6. Drink water, but do so slowly and actually try to taste it.
  7. Listen to any piece of classical music and keep your focus on what it makes you feel. Is this happy or sad?