Mindfulness Meditation Techniques for Emotional Regulation in Teens

According to a 2021 study from Frontiers in Psychology, activities such as cooking, sports, and art require focus and attention to detail, encouraging teens to immerse themselves in the present moment. Immersing yourself in the present is one of the central aspects of mindfulness [1]. 

Mindfulness techniques can help teens reduce stress, anxiety, and manage their emotions [2]. Read on to learn some activities that can foster mindfulness and improve your teen’s emotional well-being. 

What is Mindfulness Meditation? 

Mindfulness is the practice of engaging the mind and body in the present moment, rather than worrying about the past or future. It encourages using the five senses to ground oneself and promote self-soothing [3]. 

Meditation encourages awareness of one’s thoughts, letting them pass without judgment. Sitting meditations help teens focus on their breathing, heart rate, and stillness in the present. Guided meditations on YouTube, TikTok, or Spotify can engage your teen and keep them focused. 

However, meditation doesn’t always have to be done sitting down, legs crossed, with eyes closed, like many imagine. Mindfulness can be practiced during daily activities, such as “movement meditations” like going for a walk or practicing yoga, and can even be turned into games for students. 

Mindfulness Activities and Relaxation Techniques for Teens 

Mindfulness can be implemented into the daily lives of teens through engaging activities and hobbies. Mindfulness techniques can be practiced at any time, including before an exam, before bed, at work, or during study breaks. 

Teaching your teen mindfulness relaxation techniques can equip them with valuable tools for reducing stress, managing emotions, and overcoming challenges. 

Deep Breathing Exercises 

Breathing exercises can be used on their own or as part of a meditation sequence. They can be a quick way to reduce physical symptoms of anxiety, such as a tight chest, fast heart rate, and shakiness. Three helpful breathing exercises include:

• Box Breathing: Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds. Repeat. 
• 4-7-8: Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. 
• Diaphragmatic Breathing:  Deep breathing that engages the diaphragm, belly, and intercostal muscles, slowly and intentionally. 

Games

Mindfulness games offer an engaging way for teens to foster awareness and distract their thoughts from worries, redirecting them to the present moment. One game is a scavenger hunt or I-Spy with the five senses. This helps teens become aware of their surroundings by identifying sights, sounds, smells, tastes, and textures. 

Here is how to play: 

1. Take a few deep breaths. 
2. Walk around the home, yard, neighborhood, or classroom and use the senses to find: 
   • 5 things you can see
   • 4 things you can touch
   • 3 things you can hear
   • 2 things you can smell
   • 1 thing you can taste  
3. Afterwards, have the teens reflect on their experience. Was there one sense that was easier to use than the others? Did they notice anything surprising when using their senses? What did they like or dislike about the sensory experience?  

Creative Hobbies 

These hobbies can provide an outlet for self-expression and give teens a sense of accomplishment. One 2018 study found that Creative Arts therapies improve stress-related outcomes in over 80% of the participants [4]. 

Some creative hobbies that encourage mindfulness in teens include:

• Painting
• Drawing
• Writing Poetry 
• Making collages/scrapbooking 
• Perler or melty bead art   
• Sewing
• Gardening
• Practicing music

Movement and Sports

Physical activity can help teens focus on the present moment by concentrating on their breathing, heart rate, and how their body is moving. 

Studies show mindful physical exercise can increase attention and reduce “mind-wandering” to promote mental clarity [5]. It can also help fight symptoms of anxiety and depression. Some activities to encourage mindful movement in your teen include: 

• Yoga
• Going on a walk or hike
• Dancing 
• Swimming 
• Cycling 
• Strength Training 
• Martial arts (jiu jitsu, tai chi, karate)  

Practice The 20-20-20 Rule

Teens are more immersed than ever in digital worlds and endless scrolling. Excessive screen time is linked to insomnia, vision problems, and back and neck strain [6].

If your teen spends excessive time on their computer or phone, have them follow the 20-20-20 rule to practice mindfulness and reduce eye strain. This includes taking a break from looking at the screen every 20 minutes and looking at something 20 feet away for 20 seconds. 

Encouraging Teens To Practice Mindfulness for Positive Emotional Health at Clearfork Academy 

Clearfork Academy is a network of behavioral health facilities in Texas committed to helping teens recover from substance abuse disorders and co-occurring mental health challenges. We also provide education to families and communities to support the growth and development of teens. 

We help teens who struggle with complex emotional difficulties foster mindfulness, practice emotional regulation, and strengthen their relationships with approaches like DBT, CBT, and creative arts therapy. Contact our admissions team today.

Sources 

[1]  Cotter, W. et al. (2021). Well-Being and Cooking Behavior: Using the Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment (PERMA) Model as a Theoretical Framework. Frontiers in psychology, 12, 560578.

[2] Robins, J. et al. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056.

[3] Fulwiler, C. et al. (2020). Mindfulness and Behavior Change. Harvard review of psychiatry, 28(6), 371–394.

[4] Koch, C. et al. (2018). Creative Arts Interventions for Stress Management and Prevention-A Systematic Review. Behavioral Sciences (Basel, Switzerland), 8(2), 28.

[5] Creswell, D. et al. (2017). Brief mindfulness meditation training reduces mind wandering: The critical role of acceptance. Emotion (Washington, D.C.), 17(2), 224–230.

[6] Singh, K. et al. (2023). The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being. Journal of education and health promotion, 12, 413.