Mindfulness is more than just a habit or a trait to possess. It must be a way of life. To master it means to be able to live a life that is not composed of too much stress, anxiety, and irritation. A person who is often mindful gets numerous benefits and advantages such as efficiency and productivity, less stressful days, emotional intelligence, and a happier life.

Teens nowadays have their own set of problems. Sometimes, people tend to misjudge them and think that their problems are petty or trivial. What they do not know is that teens are susceptible to depression, loneliness, and the like. Teenage years are also part of a person’s formation years. This means that these years of a person’s life are crucial. In other words, teenagers have to be given proper guidance and taught valuable lessons that they will need when they go out into the real world and live their lives on their own.

To be of help even just a tad bit, here are some activities that promote mindfulness for kids:

  1. Adult coloring books. This has become a trend today. May adults use adult coloring books to relieve themselves from stress. These coloring books are more complex than the ones kids use. They require more concentration and focus.
  2. Play Sudoku. Don’t get mistaken. This game is not only for math geeks and nerds. Science has it that Sudoku even lessens the possibility of Alzheimer’s disease in older people. This could only mean that playing this game as a teenager would help in exercising the brain.
  3. Take morning walks. This activity will clear a teenager’s mind. He can take this chance to stop everything going on in his life and just enjoy nature, listen to the sounds of the surroundings, and notice his breathing and heartbeat. This is also one of the ways to be grateful to be alive.
  4. This is one of the best ways to explore what the world has to offer. Seeing different parts of the world will make teenagers realize that there’s more to life and that it is better lived with fun, happiness, and adventure.
  5. Try yoga. Yoga does not only make one lose weight, it is also a meditation exercise. It improves a person’s ability to clear his mind off things and be free from worry. This exercise, if done regularly, will help improve a teenager’s well-being and disposition.
  6. Do breathing exercises first thing in the morning. Before a teen goes of to doing what he does, he must take 5 minutes of his time as soon as he wakes up to do some breathing exercises. When this is done in silence, this activity will help a teen be more mindful of what his goals and tasks are for the day.
  7. It may be an old way to be reminded of the good things that happens to a person’s day, but it is still one of the best ways. A teen may keep a diary or a journal and simply jot down one or two memorable things for a certain day. When he re-reads his journal or diary, he will remember what he should be thankful for.
  8. Make mind maps. This is one of the best ways for teens to have a visual aid of their goals, wants, desires, and the ways in which these are to be achieved. Looking at their mind maps will remind and affirm them that they are on track.
  9. Listen to music. Although there is the danger of one listening to music mindlessly, alpha waves and delta waves are a few of the kinds of music that are to ensure a person’s optimal productivity while listening to it.
  10. Play board games. Other than the fact that board games are fun especially when played with friends, these games stimulate brain activity. They teach players how to think and strategize in order to win. They also help in concentration and focus.
  11. Physical activity helps a person by producing more endorphins or happy hormones. The happier a person is, the better his outlook in life. Exercising is one of the best ways to convert one’s energy into something productive and beneficial. Instead of just laying in bed or lazing around the whole day and being idle, a teen could instead get up and jog or go to the gym.
  12. Watch documentaries. They are educational, informative, and relevant in more ways than one. Not only will these documentaries develop a teen’s knowledge about something, but they will also teach them how to be more observant the next time they encounter anything they see in these documentaries.
  13. This is one of the more creative ways to jot down what one feels, thinks, or says. Doodling or drawing helps a teen being mindful in such a way that it makes it easier for him to put into paper what his emotions or thoughts are.
  14. Have a break occasionally. Teenage years could be stressful too. There is nothing wrong with relaxing and taking a break from school, from the stresses at home, or even from the drama in the friendship circle. The break periods are as important as the responsibilities because breaks improve a person’s well-being. Therefore, he is able to function well and better.
  15. Eat healthy. It is a helpful mindfulness exercise to be cautious about what is being eaten. When a person is aware of what he puts in his mouth, that means he is being mindful. Not only will this help develop mindfulness, but this will also benefit teens in such a way that it will make them more well-rounded and able to participate actively in a lot of activities.
  16. Try sports. Any sport would boast of its ability to discipline athletes and form their character. A person engaged in sports has to be mindful of the rules of the game, his movements, and his opponent/s. He must also be diligent enough to practice and keep going even though he is physically tired. Indeed, sports help in a teen’s development of the discipline.
  17. This is different from yoga. Meditation could only involve sitting in one corner and finding your center. It is just being silent while being mindful of the external sounds, the surroundings, and your breathing. This is one of the best ways to start the day.
  18. Try new things. It is when one goes out of his comfort zone that he gets to learn and grow. Not all teenagers are risk-takers and curious. Some would prefer to stay safe inside their comfort zones. However, it is best to allow these teens to experience things they’ve never experienced and learn from them.
  19. Spend a day at the park. People watch. Lie down and let the sun hit your face. Go biking around. Feed the birds or the fishes. Be one with nature. Sometimes, doing just the simple things makes a person more mindful of his feelings, thoughts, and surroundings.
  20. Play crossword. Pick up the daily newspaper and answer the crossword. Not only will this help a teen gain more knowledge about current events and other trivial things, but this will also stimulate brain activity and exercise thought process.
  21. Visit an art museum. There is nothing much to do here but observe and appreciate. The artworks will be of help when a teen allows them to explore his imagination. A teen who visits an art museum may be able to come up with different ideas or explanations as to the artworks, and appreciate them in very unique ways.
  22. Make a bucket list. This is one of the more exciting mindfulness activities for teens. The bucket list serves as a list of the things they want to do. It will feel fulfilling if they are able to tick off items from that list.
  23. Establish a routine. Although not a lot of people would feel comfortable with this, establishing a routine is one of the best ways to get things done. When a teen is aware that at this point of the day, he is supposed to do a particular thing, he could get it done.
  24. Interact with the community. Getting to know people and being able to share about your own life is also one of the ways to better understand things and to be better understood. It would be nice to be able to talk to people in your community.
  25. When tired, stop and rest. A person is not productive nor efficient when he does not have energy anymore. It’s okay to recharge and rest.
  26. Avoid multitasking. It almost never works. Get things done one at a time for a better and more quality-ensured work.
  27. Learn time management. The secret to being successful in completing tasks daily is proper time management. It cannot be learned overnight, but by constant practice.
  28. Have space in your home where you can sit to think. It is healthy to not be doing anything at some point in your day and just think. Re-think. What else are you supposed to do? What have you accomplished? Where did you fail?
  29. Read books. There are plenty of options. A lot of books teach and help develop mindfulness. Some of these are:
    1. The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress by Gina M. Biegel
    2. Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety at Home, at School, and Everywhere Elseby Christopher Willard
    3. Get Out of Your Mind and Into Your Life for Teens: A Guide to Living an Extraordinary Lifeby Joseph V. Ciarrochi, Louise Hayes, and Ann Bailey
  1. Try mindfulness apps. There are those that will help you exercise mindfulness. Here’s a list of apps that you can try:
    1. Stop, Breathe, and Think: it allows teens to name their feelings and determine their emotions. Then, they have guided meditations. The app also teaches emotional intelligence.
    2. Smiling Mind: this app is developed with the help of psychologists and experts in meditation in order to allow its users, especially teens, to have a balanced life.
    3. Headspace: “Meditation made simple”. Teens can try this and start with simple processes on how to meditate.

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