What is Mindfulness?

Mindfulness is noticing your thoughts, feelings, and physical sensations in the present moment without harmful judgment.
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Using mindfulness-based strategies and interventions teen’s functioning and quality of living often prospers. The mindfulness-based approach is advantageous with teens who need assistance with managing stressors. These are not limited to high-school demands, anxiety, depression, problems with relationships and difficulties with paying attention and focusing.


Mindfulness is a natural part of being human that involves present moment awareness and can be cultivated through formal and informal exercises.

Research on mindfulness interventions pointsto beneficial effects in emotional, physical, and academic domains. Mindfulness is increasingly integrated into academic and clinical settings involving adolescents and adults.

Formal Mindfulness Practice

Formal practice involves setting aside a specific amount of time to do a mindfulness practice.

These are the formal practices in MBSR-T:

·      Mindfulness and the Five Senses

·      Mindful Eating; Taking a Mindful Bite Practice

·      Dropping-In Mindfulness Practice

·      Body Scan Mindfulness Practice

·      Sitting Mindfulness Practice

·      Mindful Walking and Movement

·      Yoga and/or Mindful Movement Practice

·      Heartfulness Mindfulness Practice

Click Here to Read a Fun Introductory Article on Mindfulness

Click Here to Read a Fun Introductory Article on Mindfulness

Formal practices typically range anywhere from two to twenty minutes. In MBSR-T, most formal practices range from six to twelve minutes. The suggested times for most practices are listed in this guide.

Many formal practices can be made into informal practices. You can shorten a longer formal practice (e.g., a mindful bite rather than a mindful meal), or you can bring the practice to an activity you are already doing, rather than setting aside a specific amount of time to be mindful (e.g., walking to class instead of a formal mindful walking practice).



Informal Mindfulness Practice


Informal practice involves bringing moment-to-moment awareness to anything you do in life, without exception. Simply zero in on knowing what you are doing as you are actually doing it.

In introducing the concept of informal practice, ask teens to see something for the first time even if they have already done or seen it a thousand times. Encourage them to integrate mindfulness into routine activities, interests, and hobbies. Discuss what adolescent-specific activities each person is involved in and how they can bring mindful attention and awareness to these activities. Review the integration and connection of noticing any and all of your five senses as a way to be practicing informally.

Mindful Qualities for Daily Living

aka Human Values

This list of qualities are a foundation of being mindful. They encompass ways of being and living in this world. Here is a list of the Mindful Qualities in MBSR-T:








Letting go



Beginner’s mind




Heartfulness/Loving Kindness





Not knowing

Being versus Doing


Download Sample Quality Definitions

Step Outside the Box with Mindfulness

Click on the image to download the Stepping Outside the Box activity to the right.

Mindfulness is one way to manage stress.  Mindfulness can help you to... Be Present, Stay Grounded, and Enhance Well-Being!