Techniques for Teens (including audio meditation)

The world that our kids are growing up in is hectic... 24-hour TV, social media, academic expectations. Is it any wonder that teenagers (and pre-teens) are reporting higher stress and anxiety levels? Can we blame them?

If your teen (or pre-teen) feels worried perhaps ask them to read the information below? Perhaps some of these mindfulness techniques could help?

Feeling worried? Angry? Stressed? That's OK. Remember that this is a normal emotion. It's a difficult emotion but it is normal. Everyone feels it.

However, sometimes we can get lost in the emotion. We can feel that it will never end. We can feel that we are 'an anxious person' or 'a wreck'. Well... you're not. The difficult emotion is not part of you, it does not define who you are. Instead, I want you to start seeing each difficult feeling as a visitor. The emotion is simply visiting you and the feeling will pass.

However, what can we do to help us deal with that difficult moment? How can we handle the difficult times in our lives?

Have you tried focusing on your breath? Each in-breath revs us up while each out-breath calms us down so therefore by changing our breathing pattern we are changing our response to stress. Try this:

1. Breathe in steadily through your nose as you slowly count to four

2. Breathe out steadily through your mouth (purse your lips) and slowly count to eight

3. Repeat 3 - 4 times

Practice this at a time you feel calm and try to practice it daily. Then, when the difficult emotion visits, use this technique to help give you some space from the feeling. If it helps, use the short audio below to guide you.

Remember that this is a skill for you to learn through practice so don't be disheartened if it doesn't work first (second, third or fourth) time. Don't be put off if you find it difficult to focus. Even to focus on your breath for 15 seconds is a start that you can build on. You can do this. I know you can.

Gill xxx

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