This simple mindfulness technique can help teens cope with stress and emotions by developing curiosity and nonjudgmental awareness when experiencing comfortable or uncomfortable thoughts and emotions. If needed, a parent or guardian can read it out loud to a teenage loved one.

 

"Begin by closing your eyes and taking deep, cleansing breaths. Scan each part of your body from the top of your head to the tip of your toes, naming each body part while consciously relaxing each one. Relax your jaw, lower your shoulders and take full, deep breaths. Notice and remember how your body feels when you are completely relaxed and at ease.

 

"Once completely relaxed, think of a situation that creates emotional or mental discomfort. Focus on all the things involved with the experience and visualize them. Immerse yourself fully into the situation, in your mind.

 

"Is there any physical sensation that you feel in your body when you think about the experience? Where is this feeling located in your body? Where is it exactly? If this feeling were a color, what color would it be? Describe the physical attributes of the feeling. Is it hot or cold? Does it move or stay still? Is it light or heavy? If this feeling were an object or an image, what would it be?" If time allows, draw the feeling on paper.

 

"Breathe. Affirm that this feeling is just a feeling. It is neither good nor bad. It is just a feeling. Feelings come and go like waves. They are visitors. The more we can relax, coexist with the feelings and be curious while observing them, the more we can learn from them and the easier they will pass.

 

"Once finished getting acquainted with the feelings, open your eyes and focus on the present moment."