Mindfulness For Teens | POF30

Our teens are faced with so much stress that we can often look past, minimize or disregard what they are going through until the bottom falls out, they get in trouble, or start engaging in dangerous or self-destructive behavior. 

My guest Jennie Marie Battistin, explains Mindfulness as “…being fully present and cultivating awareness of your surroundings and your actions.”   Practices of mindfulness can help you respond better to stress, improve your relationships and perform better in school (and work). 

Learn how to check in with your kids in a non-threatening way, get them to engage in mindfulness so they can learn these techniques now, so you have them for the future!

About Jennie Marie Battistin

Jennie Marie Battistin, master-level physician and adolescence psychotherapist, whose new book Mindfulness for Teens in 10 Minutes a Day: Exercises to Feel Calm, Stay Focused & Be Your Best Self  [Rockridge Press, September 2019] helps parents take back just 10 minutes a day to help their teens stop stressing about the things that are leading to overwhelming feelings around relationships, social media, homework, tight schedules, and life planning.

Including 60 practical guided mindfulness exercises with names like “Show Me The Love” and “Procrastination Pit”, teens will learn how to bring focus and joy back to their day, and equip them with stress combatting tools they’ll carry well beyond their teen years.

• Facebook: Facebook.com/HopeTherapyCenter
• Instagram: Instagram.com/Hope_Therapy_Center
• Email: marie@hope-therapy-center.com
• Phone: 818-639-3003

From the Podcast:

Easing into mindfulness – just with breathwork alone, we can see changes in the brain that can make a positive impact in your life.  These techniques and many more are found in Jennie’s book, Mindfulness for Teens in 10 Minutes a Day.

4 Square Breathing

This Breathing technique is probably one of the easiest and quickest ways to calm the brain and bring you back to the present moment with an alert and stress-free mind.  If possible, use this breathing technique for at least 8 minutes to maximize results.

Close your eyes and imagine a relaxing environment.  An example is to picture the beach or ocean.  As you inhale, imagine the waves gently rolling up the beach and you exhale imagine the waves rolling back out.

1. find a comfortable position to sit, with both feet placed firmly on the ground.
2. Take a minute to notice your current body state and the pattern of your breathing.
3. Once you have settled into place and your starting point, place both hands either on your diaphragm or, with palms up, resting on your thighs.
4. Slowly inhale for a count of four (counting in your head) inhale, 2, 3, 4. Notice your belly rise
5. Hold a count for four (counting in your head) hold, 2, 3, 4.
6. Slowly exhale for a count of four (counting in your head) inhale, 2, 3, 4. Notice your belly fall
7. Hold a count for four (counting in your head) hold, 2, 3, 4.
8. Repeat the exercise a minimum of four times

 Superhero Stance

Some Psychologists have identified the concept of power posing.  They note that how we hold our bodies and our posture influence how we think and feel about ourselves.  Combining the power pose with a positive statement is a great way to connect to your internal strength and set powerful intentions for your day.  Do this exercise on days when you have a big project or need to have a tough conversation with someone.  Let the Super Hero Stance help you raw on your inner strength.

1. Standing in front of a mirror, with your feet shoulder-width apart and your hands on your hips. Look yourself in the eyes while taking five deep breaths.
2. say to yourself or out loud, “I seek strength, wisdom, and courage.” Stand for 1 minute in this pose; look at yourself and hold these words to be true.
3. Say to yourself or out loud, “I find strength, wisdom, and courage.” Stand for 1 minute in this pose; look at yourself and hold these words to be true.
4. Say to yourself or out loud, “I have strength, wisdom, and courage.” Close your eyes and imagine yourself conquering the tasks of the day. Repeat this step again.
5. to finish, take 5 deep breaths

Self-Care-Ation

Self-care is about taking a mini-vacation from your worries and stresses.  This one takes a little preparation but is worth the time.  Take a zipper-lock bag and fill it with a combination of these items; flavored lip balm, mints, gum, lollipops, lavender essential oil, spearmint essential oil, scented lotion or any scented body care item.  Keep this kit in your purse, bag or backpack.  On those days you feel a little stressed, it’s time for a Self-Care-Ation.

1. find a quiet place to sit or walk and set a timer for 7 minutes. Pick a mint, piece of gum or a lollipop from your self-care-ation kit and start your 4, square breathing.
2. look at your treat. Slowly remove any wrapper, if needed. Notice the sound, colour, shape and density of your treat.  Smell your treat and notice any fragrance.  Place the treat in your mouth.  Notice the flavors.  Roll the treat around in your mouth.  Notice it’s sensations and textures.
3. Next, select a body care item and start another round of 4 square breathing. Open your body care item. Hold the item near enough to smell it.  Notice any fragrance.  Apply the body care item to your body.  Notice the sensation as you apply the item.  Notice any changes to your skin or lips as you apply it.  Notice the smells once you apply the body care item.  Take a moment to deeply breathe in the fragrance.
4. finish with one final round of 4 square breathing

How to stop a bully video:  https://youtu.be/7oKjW1OIjuw

Thanks for listening!

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