Teenagers lead hectic lives. Between school, work, after-school activities, socializing and preparing for college, being a teenager can leave you feeling stressed out and on edge. Meditation can help relieve some of that stress, as well as improve focus and concentration. You don't need to devote a lot of time to meditation. Meditating for just a few minutes can help you feel more calm and centered.
Seated at Your Desk
If you have a couple minutes before class begins and you want to clear your mind and let go of some stress, try meditating right there in your seat. Sit up straight, close your eyes and place your clasped hands in your lap. Breathe in slowly and deeply and then release your breath slowly. Count each breath -- each breath in counts as one, and each breath out is a separate one. Your mind will probably start to wander, but staying focused on your breathing will help keep intrusive thoughts away. Continue for two or three minutes and start class with a renewed mind.
Seated Meditation
Find a comfortable place to be seated, such as a warm patch of grass or on the carpet in your bedroom. Either close your eyes or light a candle as a focal point. If you like, put on a CD of soothing, rhythmic music or nature sounds to help block out extraneous noise and help you focus. Keep the volume low. Sit with your back straight and your legs crossed. Place your hands in your lap. If you're using a candle, stare at it but let your eyes relax so that the candle appears blurry. Breathe in and out slowly, counting each breath. Continue for up to 10 minutes and end the meditation by standing and stretching.
Lying Down
Try this technique at home before studying for a big test. Lie on your back with your legs slightly apart and your hands a few inches from your hips. Allow your entire body to relax completely. Visualize a calm, comforting, peaceful setting, such as a deserted beach or a grassy meadow. Imagine yourself standing and surveying the scene for a moment, then visualize a horse galloping onto the scene, for example. Continue breathing deeply and evenly as you watch the horse's rhythmic galloping. When you're ready to conclude the mediation, envision the horse galloping away. Open your eyes, stretch and sit up.
When to Meditate
Meditation can help you feel better when dealing with stressful situations. Try meditating before a big test, practicing driving, or going out on a date. If you're in the middle of something stressful, take a couple minutes to meditate and calm your nerves if you can. Close your eyes and take a few deep breaths if you feel stuck on an exam question, for example. At first, it might be hard to keep from thinking and worrying while you're trying to meditate, but as you learn to focus on your breathing, it will become easier to let your mind completely clear. MayoClinic.com suggests that meditation may help ease symptoms of some illnesses, such as depression or asthma. If you're thinking of using meditation to ease symptoms of an illness or if your stress level is having a severe negative affect on your life, talk to your doctor.
