Youth is a significant time of transition, with ripe potential for the practice of meditation. No longer children but not yet adults, youth have entered a critical period of self-definition and potential self-understanding.
Having acquired some life experience, young people no longer feel the same carefree innocence they once did. They now feel separate from others and strive to define themselves as self-sufficient individuals. Before they can find their own unique voice, young people face the challenges of unresolved painful emotions, peer pressure, being bullied, or forced into following the collective conditionings. In this vulnerable stage, youth feel a mixture of either inflated self-confidence or lack of it.
During this important period, where young people need to begin making life decisions and finding direction in life, a need for self-reflection, centering, and connecting with their true inner self is paramount.
Active Meditations can offer youth an invaluable tool to help them:
develop self-awareness and understanding about themselves and others
learn to turn inward for a source of strength, clarity, and wiser choices
develop greater body awareness and self-respect
release accumulated stress, tension, and anxiety
recognize the connection between their thoughts and emotions
express their suppressed thoughts and emotions & transform depression into creativity
develop self-esteem and a sense of self-empowerment and responsibility
learn to observe their inner states
gain clarity and perspective about themselves and their relationships
treat themselves and others with love, acceptance, understanding, and respect
connect with the true essence of who they are, and develop the courage to live it.
Active Meditations are especially useful in helping youth to engage with their maturing body and develop a grounded presence while they learn to observe their thoughts, feelings and inner experiences with acceptance and understanding.
The following Active Meditations are particularly useful for youth ages 13 to14.
Chakra Breathing
Total time: 26 minutes
Before starting this meditation, go over the location of the seven chakras in the body and read the Chakra Breathing instructions here.
1st Stage: – Breathing up (14 minutes)
2 minutes breathing into each of the chakras one through seven.
Close your eyes, stand with feet shoulder-width apart, and let the body be loose and relaxed. Breatheinto each chakra for 2 minutes while keeping your attention focused on the breath and the sensations in the location of the chakras. Breathing should be done rapidly and with mouth open. You can move your arms and body as you wish.
2nd Stage: – Breathing down (2 minute)
Gradually breathe back down through each of the chakras seven through one.
3rd Stage: – Relaxing (10 minutes)
Lie down and rest.
Laughing
Total time: 20 minutes
You can practice this meditation alone or in a group. To help you start, you can play pre-recorded laughter.
1st Stage: – Laughing (10 minutes)
Begin laughing for no reason at all. If you have trouble laughing, you can start by acting or pretending to laugh at first and then just continue with the laughter. Your eyes can be open or closed. Keep your attention focused within. You can move your body however you like.
2nd Stage: – Watching your breath (5 minutes)
Sit silently and watch the breath.
3rd Stage: – Relaxing (5 minutes)
Lie down and rest.
Kundalini
Total time: 20 minutes
Kundalini is an excellent meditation to help you to release the stress and tension of the day, and is best practiced in the late afternoon or evening before bed. The first 2 parts of this meditation can be practiced with eyes open or closed. You can use 5 minutes segments from each stage of the pre-recorded music for Kundalini meditation, or choose your own music for the first two stages and remain silent for the last two stages. Read the full instructions for this meditation here before starting.
1st Stage: – Shaking (5 minutes)
Stand with feet shoulder-width apart and begin shaking your entire body to all over. Let go of control and let the shaking happen on its own.
2nd Stage: – Dance (5 minutes)
Dance, allowing the body to move freely in whatever way feels good.
