5 Ways To Build A Mindfulness Practice As A Teen

Mindfulness can be a powerful tool for adults and teens alike.

Though it may seem difficult to get started with your mindfulness exercise, it can be a way to improve your mental health.

As teens are shifting back into school, there may be moments of overwhelm and emotional dysregulation.

Rather than avoiding feelings and emotions, you can confront them in a healthy way by building up your toolbox.

Mindfulness is a way to stay in the present moment with your five senses and is always available to you.

Practicing mindfulness can be an important way to build resilience and emotional regulation even when your brain is still developing.

A mindfulness practice can start with five minutes a day, and your mindfulness activities can differ each day.

Here are 5 ways to build a mindfulness practice as a teen:

1. Choose a comfortable space.

Mindfulness is about your senses, so select a space that has soothing smells, sounds, and textures.

Read More: “5 Ways To Improve Your Emotional Regulation”

You can build a cozy space with soft blankets and comfy pillows.

Lavender can be a relaxing scent and burning candles can be a way to develop a mindfulness practice. It doesn’t have to be complicated.

In fact, mindfulness can be a way to start simplifying. You can go to the same spot every time to embrace the consistency of your mindfulness routine.

2. Find what works for you.

Your mindfulness practice doesn’t have to look the same as everyone else’s. It can be unique to you and incorporate elements that you enjoy.

You can include meditation and use apps like Calm or Headspace.

Sometimes, guided meditation can be helpful initially when you can’t get your thoughts contained.

Rather than trying to control your thoughts, let them go as much as possible.

You may have annoying thoughts, ruminating thoughts, and distracting thoughts. You can pay close attention to them, however, you don’t have to get stuck there.

The goal is not to have a quiet brain but rather be reflective of thoughts.

You can help improve impulsivity with a mindfulness and meditation practice.

3. Journal.

A journaling practice can be a way to stay mindful. It is a transformative mindfulness technique because it allows time for pause and reflection.

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Journaling is a great way to get your thoughts out on paper.

Research shows that writing down ruminating thoughts can help calm them.

Journaling is a way to reflect on your thoughts and feelings and may help shed light on answers you’ve been seeking.

It is a lovely way to spend some time with yourself, mindfully.

4. Use your five senses.

Mindfulness is simply, noticing; being aware. One of the quickest ways to become mindful is by using your five-senses.

Notice what you see around you and name 5 things.

Notice what you hear nearby and further away.

Notice what you smell. If you have something near you enjoy the smell of, take a moment to smell that. Notice how it makes you feel.

Notice your feet on the ground, your back and legs on the chair, the texture of your clothes.

When you take a bite of food, notice the taste, how it feels on your tongue and in your mouth.

Paying attention to the world around you and the activities you are engaging in – like eating – can be a quick means to practicing mindfulness and may improve your mood.

5. Keep practicing.

The goal is not perfection when it comes to mindfulness.

Practice makes progress.

When you persevere even when it is tough, you may feel reward as you are taking time to take care of you.

Stressful situations will arise, and a mindful practice can help you to improve your everyday life.

It can be as simple as deep breathing to improve your emotional health.

Part of building a mindfulness practice is to embrace the imperfection. You may have days that you connect with yourself more than others.

Leave space for growth and learning. Get comfortable with the uncomfortable.

Keeping in mind the benefits of mindfulness, can help support your mindfulness practice.

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When we think about how our future self might feel after doing something helpful, it can help us when we feel less motivated to start.

It can be exciting to see the benefits of mindfulness like increased positivity, reducing stress, and enhancing learning abilities.

Practicing mindfulness increases our ability to recognize when we are having a reaction to something, and regulate our emotions so we are able to respond in a healthier way.

Maintaining a mindfulness practice can show you that you are worth the effort of showing up for yourself each day.

If you are ready to get started and need some help, a professional like a teen therapist can help. Mindfulness is often a tool that is used to improve mental health, and resources are available to you.

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Written by: Randi Thackeray, MA
Clinically Reviewed and Edited by: Julie Reichenberger, MA, LPC, ACS, ACC