Teens, this is a book 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.
It is also for adults to use to teach meditation.
Teens, you're traveling an uphill road from dependency to independence; these topics are meant to give you support in the process. 30 pages. 6,037 words.
1. Sitting Meditation
2. Relaxation Meditation
3. Using a Journal for Reflection
4. Instant Meditation to Use Anywhere
5. Meditation Exercise at Your Desk
6. Moving Meditations
7. Guided Walking Meditation
8. Guided Meditation on Compassion
9. Guided Meditation on Kindness
10. Understanding Harmony and the Soul
11. Loving Is What Counts
12. Affirmations and Prayers
13. Inner Music of Meditation
14. Lesson of the Snowflake Meditation
15. Spiritual Living
Sample from text:
Excerpt from guided meditation in Chapter 9.
Start by sitting up straight in your meditation place, and begin doing even and natural breathing like this: breathe in 1 count, and breathe out 1 count, and repeat this even pattern while sitting still and thinking. You don't need to say the numbers during the meditation. Just keep up the even rhythm of breathing.
If you are sitting on a cushion on the floor, bend in your legs and place your folded hands in your lap. If you are sitting in a chair, place the soles of your feet on the floor, and place your clasped hands in your lap. If you like, keep a journal and pen at your side to write about thoughts that come to you about being kind.
Breathing evenly in and out calms the mind and body and is a good preparation for any meditation. And keeping up the even pattern during the meditation gives you a clearer mind and relaxed body so you can turn all your attention to the topic of the meditation.
Now, imagine that you are walking along the street on the sidewalk and you see a woman senior citizen who seems to have too many bags of groceries. She looks like they are too heavy for her.
You run up to her and politely volunteer to carry some of her bags home. She is grateful and you spend a few minutes going out of your way walking home with her. Now, notice that you feel like you have more energy than even before you saw the woman needing help. This is what being kind does, it helps out another and gives you more energy, too.
To finish your meditation, take a deep breath in and slowly release it, then open your eyes and stretch out. Write down any new thoughts that have come to you from thinking about being kind.
Take this thought with you: If more people in our world would take the time to be kind to each other, we would realize we really do live in a big worldwide human family.
Being kind personally
Leads to worldwide peace and harmony
Susan Helene Kramer has been teaching people of all ages and abilities meditation, yoga and dance for more than 30 years.
Meditation and Spirituality for Teens