Mindful Activities to do with Adolescents & Teens
1. Mindful Breathing: Sit together in a circle and practice deep breathing. Count to four while inhaling, hold for four counts, and exhale for four counts. Encourage children to place their hands on their stomachs to feel the breath.
2. Gratitude Journal: Each family member writes down three things they are grateful for every day. Share these during family time to foster a positive atmosphere.
3. Mindful Eating: During a meal, focus on the taste, texture, and smell of the food. Discuss the flavors and sensations experienced while eating.
4. Nature Walk: Take a walk together and observe the surroundings. Encourage children to notice the sounds, sights, and smells around them. Collect natural items like leaves or stones and discuss them later.
5. Body Scan: Lie down together and guide children through a body scan, starting from the toes and moving up to the head, noticing any sensations in each part of the body.
6. Mindful Coloring: Use mandalas or other intricate designs for coloring. Focus on the colors and patterns, encouraging children to stay present in the moment.
7. Five Senses Exercise: Sit quietly and identify five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. Share observations with each other.
8. Guided Imagery: Lead children through a guided imagery session, where they imagine a peaceful place. Describe the place in detail and encourage them to visualize it vividly.
9. Listening to Music: Choose a piece of music and listen to it quietly. Focus on the different instruments, rhythms, and melodies. Discuss how the music makes everyone feel.
10. Yoga: Practice simple yoga poses together. Focus on breathing and the sensations in the body as you move through different poses.
