Simple mindful activities for teenagers

when to use mindfulness

1. do it during the day, everyday
   
2. first aid - when you really, really need it.  This will be easier to do if you have been doing no. 1.
   

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basic elements of mindfulness

• Awareness
• Breathing
• Own it
• Let it go
• Do something

Awareness

• recognising the triggers of your behaviour
• recognising the symptoms of your emotions
• attending to the moment - real listening and engagement
• seeing things as they are, without judgement

Breathing

• putting little commas and full stops into your day helps clarity, and creates distance and perspective.

Own it

• whose feeling is it it?  If you are angry, or sad accept it.  If your friend is angry, sad, or anxious - that is their feeling.  You stay calm and help them, stay away from being sucked in to their emotional vortex.
• self-regulation of your own actions/reactions

Let it be

• Live the moment then re-focus on the present.
• Separate the person from the action

Do something

• Act appropriately to the situation
• Act with kindness 

why bother?

With regular practice you may find you experience the following

• less judgement of yourself and others
• better concentration
  
• better performance - academic and sport
  
• clearer thinking - less reactive
  
• better problem solving
  
• better sleep
  
• better memory
  
• increased happiness
• increased sense of calm

You may even argue less with your family, although there is no guarantee.  

*To find out more about the research click on the button

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how do I do it?

You choose.  There are two pathways.

1. use some time management skills and set aside a few minutes a day to begin.  Sit, close your eyes and breathe through your nose.  Use your breath as your focus point and when you notice your thoughts wander bring them gently back to the breath.  


2. pick a task and bring your full attention to whatever task you are doing.  For example, this could be brushing your teeth, walking to the bus stop,  eating your dinner, or really listening when someone is talking to you.

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