Written by Tali Arielle, originally published by Chopra.com
Have you ever laid in bed exhausted, with your mind racing with thoughts, and you are unable to fall asleep? On top of it, you hear a little voice inside your head that tells you, you have to fall asleep NOW! Well, this used to happen to me all the time.
It started happening 3.5 years ago when I was 9. I had lots of thoughts on my mind that were keeping me awake. I was thinking about all of the conversations throughout my day. I had thoughts around feeling left out, the anticipation of schoolwork and upcoming tests, sports line up, friends, fighting with my sister, and more. The worst part was knowing desperately that I wanted to be sleeping and how tired I was, yet I couldn’t find a way to quiet my mind.
I was introduced to meditation by my mom when I was 9 years old. I started listening to a guided meditation every night. It became part of my bedtime ritual and I relied on the meditation to fall asleep. It helped me to focus on my breath and become aware of my surroundings. As a result, I began to fall asleep quickly and peacefully. My thoughts didn’t necessarily disappear, but I was able to acknowledge them and let them go. After months of this, I eventually began to develop my own breathing exercises and learned how to help myself fall asleep without needing to listen to a guided meditation.
Since meditation has helped me in such a profound way, I decided to find other ways to embrace mindfulness and bring meditation into my daily ritual more. As a result, I have learned that there are so many other surprising benefits to meditation! If it’s helped me, I think it can help you too.
5 benefits of Meditation for young people:
1. Meditation helps me compete and play my “A” game with all sports.
When playing a sport do you ever think, what if……? As an athlete who plays multiple sports, thanks to meditation, I am able to have a clear mindset and stay focused while competing in multiple activities.
In soccer, I focus on a positive mindset and staying present. If I miss a goal, I have to focus my attention on the next one and let go of the disappointment. In softball, as a pitcher, I can use my breath to control the speed of the game and slow it down between each pitch or batter to allow myself time to breathe, stay focused, and concentrate.
Each batter gives me the opportunity to visualize a successful strikeout and start over. I also try to really visualize and imagine a celebration with my team at the end of a game and picture myself winning.
2. Meditation helps me overcome stage fright.
Have you ever been very nervous before going on stage? As a performer, I get butterflies before going on stage. My heart starts beating faster and faster, and sometimes my belly even hurts. What I have learned is how to overcome my nerves and fears using breathing exercises.
I start off by taking a slow deep breath in through my nose and hold it for a few seconds and then let out a long exhale until my heartbeat slows down and I feel a sense of relaxation and calmness washing over me gently.
After some deep rhythmic breathing, my mind starts to relax and I can visualize a round of applause, a standing ovation, hearing the congratulations, and more. I can let myself go and be connected to my breath and movement.
Try a deep rhythmic breathing exercise now…
Find a comfortable position with your hands by your sides, either laying down, sitting up, or whatever feels right for this meditation. And if it’s ok with you, gently close your eyes.
Breathe in through your nose and count to three and now exhale and count to 3.
On this next breathe, breathe in for 3 and breathe out for 5, pushing all the air out. If 5 is too long, stick with 3 or whatever feels ok for you.
Continue this pattern until you can start to feel more steady and calm.
Notice that when you exhale, you can feel the tension throughout your body slowly drift away. When you are ready, come back to your surroundings and slowly open your eyes.
3. Meditation helps me to feel less anxious about taking tests.
Have you ever felt afraid to take a test? Wonder if you studied the right material? Not knowing the questions, and feeling stressed about your preparation? This is how I feel.
What has helped me is to have a positive mindset and to try to let go of the “What if’s?” If I don’t do well, I will do better next time.
There is always a second chance, another test, or assignment to improve upon. Meditation has helped me let go of these worries that make my mind race. By focusing on my breath, I can steady my thoughts and have a clear mind for my test.
4. Meditation helps me appreciate what I have.
Do you suffer from “the grass is always greener” syndrome? Do you find that you are constantly comparing yourself to others around you? Noticing things that they might have that you may not? Are you hyper-aware of when your friends are hanging out?
What social media apps they are using that you may not be? Well, instead of noticing all of the things that other people have and focusing on what you don’t have, you can see it in a whole new way.
Using gratitude is a great way to help these constant feelings of comparison. To help overcome these feelings, what I do is think about the things I do have. When I am able to shift my attention to what I am grateful for, I notice that I feel differently. I am not as focused on what I am missing and instead am thankful for the simple things each day.
Try a gratitude practice now…
Reflect upon these past 24 hours and recognize what brought you joy.
Hold this feeling and sit with it for a couple of deep breaths. And when you exhale, take this joyful moment and think about gratitude.
Acknowledge either out loud or to yourself quietly what else makes you feel joyful?
When we focus on our breath and find the quiet within, we can pay attention to the small things that bring us joy and positivity each and every day.
5. Meditation has helped me to fight the blues.
Do you ever feel stuck? Just plain old stuck. A bit blah? Are you ever tired of the same things over and over? Well, that’s okay, embrace it. Sometimes If I feel blah, I need to find new ways to be creative and change my energy.
When I feel sad and need a moment of peace and quiet, I turn to gratitude meditations that can help remind myself all that I am grateful for and that this is a moment that will soon pass by, and that my breath will help me get through it.
Being able to recognize that you need to take a minute and just breathe and be aware of everything going on around you is important because it allows you the space to understand why you might be having some of these sad and icky thoughts and feelings.
There are all kinds of benefits to meditation that can make a huge difference in your life. Meditation may help reduce stress in all types of physical sports, in schoolwork, in the things you love, in extra hobbies, or anything that might bring you stress every day.
Discover more tools for self-care with guided meditations and personalized practices on the Chopra App.
Mornings can have the power to set the tone for the rest of your day.
When you first wake up, before looking at your phone or getting caught up by any other distractions, take a moment of quiet reflection for yourself.
Your morning ritual could be as simple as sitting up in your bed, eyes closed, and spending a moment or two focused on your breathing. While breathing, you can practice a simple moment of gratitude and think of something you are grateful for or set an intention (aim or focus) for your day.
As you develop this morning ritual, you can deepen your practice by sitting for longer periods and allowing more silence before you begin your day. You can think of this practice as a way to set yourself up for success for the day by regulating your nervous system (your body’s functioning) in preparation for the day ahead.
#2 Mindful Breathing
Written by Violaine Guéritault, Ph.D.
Remember You Are Always Breathing!
One of the easiest and most direct ways to bring your attention to the present moment is by bringing your attention to your breath. Your breath is always happening in the present moment whether you are thinking about it or not, and by bringing your attention to it, you are directly connecting yourself to the present moment as it is unfolding.
You can try this right now. As you take a few breaths, notice how you are breathing, if it is shallow or deep, and where in your body you feel it, whether it be in your chest, belly, or nose.
For a quick practice: Take three deep belly breaths in and out through your nose, focusing your attention on your inhale and exhale, noting where you feel the breath in your body. Repeat this three times and practice it as often as you need throughout the day. This practice can be especially useful in stressful circumstances.
#3 Mindful Listening
Written by Violaine Guéritault, Ph.D.
Practice Mindful/Active Listening
Many times, when someone is speaking to us, we are often caught up in our own mind thinking of what we are going to say next, without giving their words our full attention and consideration. Mindful listening is a way of listening without judgment, criticism, or interruption. Do this while at the same time as being aware of internal thoughts and reactions you may be experiencing that are actually getting in the way of people communicating with you effectively.
Next time you are in a conversation, try actively listening to the other person with your full attention and see what you notice. Is the conversation more enjoyable? Easier? Or something else? This type of mindful listening can lead to developing deeper and more authentic connections with others.
#4 Check in with Your Body
Written by Violaine Guéritault, Ph.D.
Tune into your Body
One of the most amazing aspects of your body is that it functions without you having to do anything — your heart beats, your lungs breathe, and your stomach processes and digests your food without you having to tell them to. Yet, your body also constantly sends you messages and feedback through different sensations that you might not always notice. It is an important tool for your health to make some time each day to tune into your body’s sensations and notice if you think it is trying to communicate something to you. Take a moment each day and check in with your body. What do you notice? Are there any pains or aches? Do you feel a sense of heaviness or lightness? Do you feel tight anywhere? By bringing your attention to your body, you are able to bring your attention to the present and also connect to the feedback and information your body is sending you so you can learn from your body.
The Practice
Set an alarm on your phone or watch for a specific time each day to check in with your body and do this practice. Take a deep breath and become fully aware of everything you feel through your senses (sight, sound, touch, taste, smell), including sensations in your body, the air on your skin, temperature of the room, sounds around you, etc. Notice, allow, and breathe through any discomfort that might come up from thoughts, feelings, or sensations you have.
Tips for strong emotions or sensations: When you do this practice, it is normal for strong emotions or physical sensations to be there. If the emotions or sensations feel overwhelming, just stop the practice and give yourself some kudos for trying it out! Many people have noticed that the more they practice, the more they are able to handle big emotions or sensations in their bodies.
If the emotions or sensations are not too overwhelming and you want to keep practicing, try this:
As you check in with your body and emotions, see if you can “feel” where the emotions live in your body. You might find that feelings of worry or anxiety cause discomfort in your chest and so on. Once you identify where that emotion lives in your body, you can bring your attention to it, and see if you can relax your body in that area. This can help release and soften the emotion or sensation you are feeling and maybe even its impact on you.
#5 Find Things to be Grateful For
Written by Violaine Guéritault, Ph.D.
Adopting an “attitude of gratitude” is a little practice that can have a big impact on your life! People who regularly practice gratitude make time in their day to notice and reflect on the people, places, and things they are thankful for. In doing so, studies suggest they experience more positive emotions, sleep better, have more compassion and kindness towards others, feel more alive, and even have stronger immune systems. This practice allows you to really savor and appreciate the goodness in your life.
It is best done daily for 5 minutes in the morning and 5 minutes before going to bed by reflecting in your favorite journal and writing down 3 things you are grateful for.
You can start by noting simple things that make your life better each day, for example, a friend or family member who helps you, a place like your home or school, or things like your favorite blanket, sweater, or pet.
This practice is also useful for moments when your life feels stormy or out of control, too. It is a powerful way to uplift your mind by focusing your attention in the present moment to what is positive in your life.
It is a way to gently bring the positive things to the forefront of your mind so that you are able to more easily come back into the present moment, rather than worrying about the future or thinking about difficulties in the past.
By focusing on the positive we become more available to create a more positive future and attract more of the things we do want in our life. Just remember, where your focus goes, energy flows!
#6 Mindful Movement / Walking
Written by Violaine Guéritault, Ph.D.
There are so many times throughout the day where the mind is distracted or on autopilot and you might wonder how you got from point A to point B without having to put much thought into it. By bringing mindful attention to your walking or movement, you can break free from this cycle, clearing your mind of any clutter, and restoring your sense of focus and attention to what is directly in front of you. The goal is simple and fun. Become consciously aware while moving.
As you walk or move, pay attention to the sensations of the body, and play with your movement. Imagine you are an alien who just landed on Earth and had to learn how to walk on our planet. How do your feet feel when they each hit the ground? How do the other muscles of your body feel as you balance? Notice if and how your arms swing as you walk. Is it easier or more difficult to move if you slow down? As you become aware of your body and surroundings, see if you can open up your senses with a sense of curiosity and joy to experience the sights, sounds, and smells that surround you.
#7 Tap into Your Flow State
Written by Violaine Guéritault, Ph.D.
It’s more likely than not that you have experienced a flow state at some point in your life. It is a state of mind and body where you are completely absorbed and intensely focused on your task at hand, unaffected by any distractions. In this state, time will feel like it has slowed down, your senses will be heightened, and your actions and awareness are in sync to respond with effortless momentum.
Tapping into a flow state is possible for everyone and can be achieved in a physical activity, creative pursuit, or even more mundane everyday tasks. Many people know this state as being “in the zone,” and it is an incredibly powerful state to be able to tap into.
Tapping into a flow state becomes easier the more you practice mindfulness meditation, because you are actively training your attention, focus, and concentration.
A flow state is essentially meditation in motion and is most easily accessible by doing something you love.
To create flow remember: you must be engaging in something you like or with an attitude of joy, the activity cannot be too easy or difficult, your mindset must be focused on the journey not the destination, process, or the end result.
#8 Observe Your Surroundings with Mindful Seeing
Written by Violaine Guéritault, Ph.D.
Mindful seeing is the practice of taking in your surroundings by observing and noticing the finer details of life all around you in the present moment, without needing to label or judge them in any way. This is best practiced outdoors where you can experience the natural world around you.
You might notice:
The clouds moving across the sky,
People or animals walking by,
The wind against your face,
Leaves falling from the trees, or
The beautiful flowers.
There are so many ways to practice mindful seeing. Look for the small details, the things you find beautiful, and the quiet things in life and the world around you. When you take in these details, notice how they make you feel inside. Another level of mindfulness, unlocked. This practice reveals the beauty and gift that can be found in the present moment — all around you, all the time. Practicing this way, through how you observe the world, shows you the choice you always have over where and how your attention is directed. This choice of where you place your attention is always yours.
#9 Try Mindful Eating
Written by Violaine Guéritault, Ph.D.
A really great and enjoyable way to bring your attention to the present moment is when you eat. Sometimes we aren’t paying attention to the food we eat because we’re distracted and busy doing other things at the same time — homework, talking or texting with friends, watching videos or TV, etc. This can often lead to mindless eating where you may eat way more than you meant to or so fast that you didn’t realize you were already full. When you take time to eat mindfully, you can bring yourself into the experience, truly appreciate your food, and engage all five of your senses.
Start with a small portion, look at your food, noticing the colors, aromas, and textures. Think about where your food came from, and all of the people, plants, and animals that helped make this food for you. Take a moment to practice gratitude in your mind and heart, saying “thank you” for all the work that it took to bring you this food.
Use your nose to smell the aromas your food has to offer.
As you chew slowly and thoroughly, feel the textures in your mouth, like soft, hard, chewy, warm, or cold.
Listen to the sounds the foods make as you chew the food and focus on the diverse flavors you taste.
The more you practice mindful eating, the more enjoyment and nourishment you will experience when eating.
#10 Find A Buddy!
Developing a mindfulness practice doesn’t always have to be something you do alone. Lots of times mindfulness is practiced in a community or group setting. Community support is key to developing and maintaining a practice. If you tend to be more social, or like the accountability, connection, and support that community or group members bring to the experience, find a buddy or group to practice with! There are some awesome apps and organizations that offer teen-centered mindfulness classes, retreats, and practices on their website and in-person.
As you’ve grown, you have likely spent a lot of time developing your knowledge and intelligence in school and strengthening your body with physical activity. Yet, more likely than not, you probably haven’t spent much time being taught how to train your mind, which is one of the most valuable skills you can have. When you take the time to practice mindfulness, you are actively training your mind and changing your brain in a positive way. You are making it stronger and more resilient (flexible), which can lead to all sorts of positive mental, emotional, physical, and social effects. These positive effects of practicing mindfulness can include increasing your ability to focus, helping you better recognize, understand, and regulate your emotions, and being a more empathetic or caring friend and family member.
Practicing mindfulness points out the beauty and gift that can be found in the present moment — all around you, all the time. When you practice mindful seeing, for instance, and take in your surroundings, such as the clouds moving across the sky, the wind in your face, or leaves falling from the trees, you begin to observe and notice all the wonderful finer details of life that you may not have seen before. This way of being is always available to you. It is a choice you can make about where to place your attention any moment you want. This is your true power.
When you practice mindfulness you experience the choice you always have over where and how your attention is directed.
The positive effects of mindfulness aren’t always instant. When you practice over and over, the benefits grow and grow, just like you improve at any skill the more you practice. More likely than not, practice may seem challenging, especially at the beginning, but all of a sudden you may start to notice feeling calmer throughout the day, less reactive to stressors, and maybe you even experience more feelings of gratitude than before. Speaking of which, maybe you’d like to try a mindfulness practice right now?
To read a teen’s personal story of how a mindfulness practice can positively impact your life, check out Tali’s story, here.
