Teens face special challenges: they are growing and learning to keep their balance while walking the swinging bridge between childhood and adulthood. Here are some meditation techniques to help provide and regain stability.
A Break While at a Desk
Sitting with your back straight in the chair, facing forward; clasp your hands and let them rest in your lap; close your eyes. 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. Listen to your breath as it comes in; listen to your breath as it goes out. Example: count 1: breathe in; count 2: breathe out; count 3: breathe in and continue this pattern. To finish, take a final deep breath in, slowly let it out, open your eyes.
Sitting on the Floor or Outdoors
Sit on the grass or at the beach, or if indoors, then on a carpet, folded blanket, or pillow on the floor with back and head erect; clasp your hands and let them rest in your lap; close your eyes. If desired, sit facing a lit candle or a campfire if outdoors, and let your eyes relax but not shut tight so the candle light can still be viewed. 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. To finish, take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch.
Lying on a piece of carpet or a bed, stretch out on your back with your arms slightly away from body, and your legs comfortably apart. Close your eyes and let your body go limp. Lying so still and relaxed, keeping your eyes closed, visualize walking onto a meadow on a warm sunny day. In your mind, just feel yourself standing still for a moment looking around, then seeing a horse galloping along. Watch the regular rhythms of the gallops while breathing evenly in and out. Enjoy the relaxed feeling in your own body that is lying so limply and undisturbed. Feel whole and comfortable in your resting body. After some time, watch the horse gallop away and begin to come back to your everyday active self by taking a deep breath, opening your eyes, stretching out your arms and legs; sitting up.
For offline reading
Gentle Yoga and Meditation – for All Adults
Gentle yoga poses and meditations for adults of all ages, plus a dose of yoga philosophy and virtues. All poses illustrated. 107 pages. Table of contents at this link.
Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.
Meditations by Susan Helene Kramer
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