Why Mindful Teens?
First, consider your reasons for doing this. How did you find this website? Who wanted you to this? What do you want to get out of this program?
What is Stress?
Stress is a universal term, but is unique to the individual. We all have our own personal definition of stress. How do you define stress? Does stress cause you uncomfortable emotions of physical sensations/ pains? How does stress affect your emotional, physical, and social functioning?
S = PxB
Stress = Pain x Blocking
Although pain is inevitable, stress is optional. Blocking increases our stress level. Once we accept pain, both physical and emotional, we will be better able to reduce stress. Participants can have a shift in perspective, which may include realizing that one has control over their level of blocking and therefore, have control over their level of stress. Teens often struggle with feelings of powelessness, helplessness, and loss of control which can decrease through the integration of this equation to life situations. One can also have control over the choices they make.
Examples of blocking:
- Pushing away or denying the pain/Denial
- Clinging to or holding onto the pain
- Judging-negative self-talk
- Should haves Could haves Would haves
Mindfulness offers a sense of control.
Formal and Informal Practices
Formal practices are done by setting aside a specific period of time to practice mindfulness. Examples of this are:
- Guided Sitting Meditation
- Non-guided Sitting Meditation
- Body-scan Meditation
- Walking Meditation*
- Mindful Eating*
- Heartfulnness Meditation
- Shorter – Taking Ten Breaths
- Brief Breathing Meditation
- Short Sitting Meditation
- Mindful Stretching*
- Mindful Homework/Test Taking*
Informal practices bring moment-to-moment awareness to anything you do in your life. With informal practice, you will be able to zero in on knowing what you are doing as you are actually doing it. Some examples of tasks you can bring mindful awareness to:
Eating, Driving, Showering, Doing Household Chores (e.g., dishes, folding laundry), Exercise, Moments in your day with friends or family
See Examples in Activities page
How Practices Help
Self-Care vs. Being Selfish
Caring vs. Worrying/ Caring and Planning/ Worrying and Letting Go
- It is important to care about things, people, other peoples problems, your problems, but when it goes too far, it turns into worrying, which will not affect an outcome.
- Planning can affect outcome. Having a good plan of action can lead to change and an outcome. For example, if you are depressed, create a plan to feel better.
Letting Go and Forgiveness
- Forgiveness doesn’t mean it didn’t happen. Letting go doesn’t mean you forgive. You just aren’t holding onto it anymore.
- If you are worrying you aren’t letting something go.
- Learn to have trust in yourself and others. We hold others accountable based on past experiences or times where people have hurt us or broken our trust. Mindfulness teaches us how to not cling or hold on to the past, which is different than just openly trusting everyone.
Strengths and Weaknesses
- You will be reminded each week to not shame or judge yourself if you don’t practice mindfulness. Considering personal strengths and weaknesses touches on feeling “less than” or feelings of “failure” and will give you a new perspective.
Riding the Wave
- Mindfulness will help you learn that things will pass.
Playing out the end of the movie