Preparation: If outdoors, sit in a meadow, on the grass, or on the sand at the beach. If indoors, sit on a carpet, folded blanket, or pillow on the floor with your back and head held straight. Clasp your hands and let them rest in your lap.
If desired, sit facing a lit candle, or if outdoors a campfire, and let your eyes relax but not shut tight so the flame can still be viewed; without a flame to watch, shut your eyes.
Begin to breathe easily and evenly, in and out. Silently count each in-breath as one count, and each out-breath as one count, till 50 counts, or another even number.
Breathe in count 1
Breathe out count 2
Breathe in count 3
Breathe out count 4
After you have finished counting breaths, take a few minutes just to notice and enjoy that you feel more calm and relaxed.
This part of your meditation is an opportunity to ask yourself if you are on-track with your goals for school or work, and if your lifestyle is taking you in a positive direction.
If you have a bad habit, rather than just trying to chuck it aside substitute a better one. For example, with smoking, instead chew a piece of gum, or sip a soda or bottle of water.
Now, to finish your meditation, take a final deep breath in and out, open your eyes, stand up and stretch. Make the resolve to put your ideas from meditation into action!
Time out for meditation
Sort 'f like a little vacation
Photo credit Stan Schaap, meadow by the North Sea, The Netherlands
Instant Meditation for Children and Teens
Moving Meditation for Teens
Relaxation Meditation for Children and Teens
For offline reading
Meditation and Spirituality for Teens
Teens, this is an ebook for you to read and practice on your own, a primer with 15 chapters to learn to meditate in a variety of ways and explore your spiritual nature.