As busy parents and teens, it can be difficult to find the time and energy to practice mindfulness. However, having a few moments of mindful awareness each day can have tremendous benefits for both our physical and mental health. It can help us reduce our vulnerability to becoming overly emotional, improve our memory and focus, and help restore our sense of joy, wonder, and excitement. Here are some tips on how you can create your own mindfulness moment:

1) Set aside a few minutes each day for yourself – This could be before bedtime or after school/work, when you’re feeling relaxed or can take some time for yourself. It doesn’t need to take up too much of your time, so even starting with 5-10 minutes is enough!

2) Find a quiet place – Try to find somewhere that is free of distractions, so that you don’t have to deal with too many competing demands for your attention. You may want to try sitting outside in nature, or in a familiar room that feels the most comfortable.

3) Focus on your breathing – Close your eyes (or keep them open depending on what feels comfortable), take deep breaths through the nose slowly counting 1-5 as you inhale, hold briefly at 5, and then exhale counting 6-10 until all the air has been released from your lungs naturally without forcing it out quickly. You may adjust the pace if you feel lightheaded. There are also several different ways to breathe, and YouTube can be a great resource for looking up some new breathing technique to try with your mindfulness until you find one that works best for you.  

Remember, it is normal and natural to have our attention wander, and this does not mean that you are “doing it wrong.” Mindfulness is very much a practice of redirecting our attention – and it does take practice!

 4) Observe any thoughts or feelings arising – Let any thoughts come into your mind, but instead of engaging with them just try to observe them like clouds passing by without judgement. You can also imagine these thoughts or feelings like leaves floating down on top of a river until you cannot see them any more and new ones come along. Try not to avoid or cling too much to these thoughts, and allow yourself to “just be” in the moment.

 5 ) Gently bring your attention back if you get distracted – If ever this happens when you notice that your thoughts have taken you away somewhere, simply bring your attention and focus back onto your breath or to any bodily sensations that give you a feeling of being grounded. Remember, it is normal and natural to have our attention wander, and this does not mean that you are “doing it wrong.” Mindfulness is very much a practice of redirecting our attention – and it does take practice!  

6 ) Finish off the session – When you are feeling ready to finish your mindfulness moment, start by taking some final slow deep breaths, opening your eyes if they were closed, and giving yourself some gratitude for taking time out of your busy schedule for something that can benefit you mentally, physically, emotionally, and spiritually!