Mindfulness Meditation on the Breath for Teens and Adults

by Susan Helene Kramer

Meditation is a time for centering, a time to experience the present inner peace. For this mindfulness meditation, sit quietly and pay attention to your breathing. Notice the sensations in your body as air flows in and out.

A Mindfulness Meditation:

Sit with back straight, cross-legged if on the floor or outdoors. If you sit in a chair place the soles of your feet on the floor in front of you for balance. Fold your hands in your lap or place your hands palms up or palms down on your thighs. Close your eyes. Begin to inhale and exhale evenly. Continue this rhythmic pattern for the rest of your meditation. While breathing evenly, notice how calm your body feels. Paying attention to your breathing takes your mind off worrying or problems, you feel your natural center return.

Next, think with appreciation about the people in your life, such as your family, friends, co-workers. Thinking positive thoughts feels good and rests you mind and body. It gives you more energy.

Feeling more rested after spending time in appreciation is a good time to work through, in your mind, any problems with family, friends, or school.

After meditation write your new ideas. A notebook or journal just for your thoughts is handy.

To finish the mindfulness meditation, take a deep breath in, and slowly release it. Open your eyes. Stand up and stretch, feeling energized.

Closing verse:

May joy and love spread land to land
Linked heart to heart and hand to hand.