1. Create a Calm Space

• Find a quiet, comfortable spot at home.

• Sit cross-legged on a cushion or on a chair with feet flat on the floor.

• Keep the back straight but relaxed.

2. Set a Timer (Optional)

• Start with 5 minutes, gradually increasing to 10 minutes.

3. Focus on Breath

• Close your eyes softly.

• Breathe slowly and deeply through the nose.

• Try to notice the sensation of air moving in and out.

• Optionally count breaths silently (inhale 1, exhale 2, up to 10, then repeat).

4. Body Scan

• Slowly bring awareness to different parts of your body, starting from your toes moving up to your head.

• Notice any tension and gently release it with each exhale.

5. Use a Mantra or Affirmation (Optional)

• Choose a calming word or phrase, e.g., “calm,” “peace,” or “I am present.”

• Repeat it silently with each breath.

6. Visualization (Optional)

• Imagine a peaceful place like a beach, forest, or mountain.

• Picture yourself there, feeling safe and calm.

7. End Gently

• Slowly bring your awareness back to the room.

• Wiggle fingers and toes.

• Open your eyes when ready.

• Take a moment to notice how you feel.

Tips for Teens:

• Try meditating daily, perhaps morning or before bed.

• Use apps or guided meditations if helpful.

• Be patient—it’s normal for the mind to wander. Gently bring focus back to the breath.