Over the course of the adolescent years, it is normal for teenagers to experience significant forms of stress that can hamper their everyday functioning and well-being. Furthermore, with the onset of the coronavirus pandemic, teenagers around the world faced significant obstacles to their socio-emotional development, especially as a result of frequent lockdowns and lack of social interaction. In today’s fast-paced world, increasing challenges such as soaring academic standards, social media presence, and increased consumption of toxic substances exacerbate the distress in overall well-being. According to recent research in the field, more than 37% of high-school students in America faced poor mental health after Covid-19. Interestingly, a solution presents itself in the form of a nearly 3000-year-old practice- meditation.
By practising mindfulness and bringing the mind’s awareness onto a particular thought, object, or activity, meditation helps to bring the body to equilibrium and achieve a focused mental and physical state. Scientifically, studies have proven meditation to be particularly beneficial for teenagers dealing with anxiety. Given the deficiency in neural communications between the amygdala and frontal lobe of the brain in young adulthood, teenagers often end up making irrational or erratic decisions. However, regular meditation for 15 minutes for 3-weeks can greatly enhance the decision-making process in teenagers. Furthermore, practising mindfulness can also help increase the levels of life satisfaction for students transitioning to university, a critical stage that can affect students’ self-esteem and social behaviours in college. Additionally, practising meditation can also help reduce symptoms of disorders such as depression and ADHD, and can help boost immune functioning and improve levels of concentration.
Thus, it is recommended that teenagers engage in regular meditation in order to improve their quality of life in these formative years of development. Here are some highly achievable methods to initiate your mindfulness journey:
Start by finding a quiet, comfortable place for you to connect with your mind. Common spaces such as a living room or garden may not be ideal. However, your bedroom can be a suitable option!
Remember, you cannot become a meditation guru instantly. Set a short timer for yourself (5-20 minutes), and pick a focus for your meditation. This could include your breath or an object in clear sight.
Once seated in a comfortable position, start by closing your eyes, breathing deeply, and clearing your mind.
Try focusing on your chosen target. If you feel your mind drifting away towards irrelevant thoughts, try to redirect your attention back to the object.
Feel your chest expand and contract, and be kind to your own body and thoughts. Once the timer goes off, recognize any thoughts, feelings, or sensations you may be experiencing and open your eyes slowly.
Try setting daily reminders and alarms for practising meditation for around 10-15 minutes a day. This can help make meditation a daily habit and an automatic response in stressful situations.
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