Simple Meditation Techniques for Teens


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Adding meditation to your self-care routine can add a sense of calm and balance to your life.

Now that you have some tips on how to love yourself, let’s take a look at some long-term self-care in the form of meditation. One of our writers shares her personal story of her meditation journey as well as some great meditation techniques to get you started.

There’s nothing like the feeling of being lonely in a world full of people, of being anxious in a horizon full of calm, of being stressed in a circle full of joy. This was me back in April. If only someone could’ve understood what it was like to be in a state of depression. I’m happy to say now that my life has improved since then. What brought the change? One word: Meditation. 

The process wasn’t easy. Initially, I couldn’t even keep my eyes closed for five seconds. All sorts of worries would form a cloud over my heart if I tried to keep my eyes closed for meditation. But when I started practicing Mindfulness Meditation, I began to feel more focused, and over time I was able to concentrate more. It relieved me of stress and refilled that lost confidence I had in myself.

Meditation is not a one-day process. It takes time and practice to make even the most challenging tasks possible, though learning small techniques can help you immediately. Meditation has the power to rejuvenate your soul and heal you from within, which is especially helpful in the stressful environments we all seem to live in these days. The smallest change can have a big impact on your physical, emotional, and mental health. And the best part is you can begin today! 

Benefits of Meditation: 

  1. Meditation improves concentration and increases your ability to focus on your thoughts.
  2. It helps ease tension and calms signs of anxiety.
  3. Meditation techniques can help in fighting depression.
  4. It can give us a clear vision and peace of mind.

Types of Meditation:

Meditation techniques vary from beginners’ level, stretching up to advanced levels that involve specialized forms of breathing and a lot of practice. One mediation technique that is especially helpful for teens is “mindfulness mediation”. In this form of meditation, you are asked to remove yourself from all possible distractions. The aim is to keep you fully focused on the guided words and the present environment around you. That’s the state of mindfulness you achieve while practicing this form of meditation. 

Easy Meditation techniques:

Are you already feeling overwhelmed by this information? The EmpowHERto team has created a list of five helpful meditation techniques to guide you on your wonderful journey of Meditation. Grab your yoga mat or cushion, find a quiet place free of distractions, and get set to take up the most rejuvenating and refreshing journey of your life.

Counting Method

Sit and relax. Close your eyes and start counting from 1 to 10. Each time you find your mind is wandering, repeat counting. While you count, breathe in and breathe out, focusing more on each breath.

Walk Meditation

Walking meditation is solely about your journey when you walk. Keep your focus on your steps, on the trees, flowers, the beautiful nature. This will cleanse your mind, relieving anxiety issues. You can also focus by playing meditation music while walking.

Deep Breathing

Sit straight up and close your eyes and breathe deeply. Follow the sound of your breath from your nose to deep down and release your breath gently after a few seconds. Afterward, listen to the sounds around you, making an effort to distance yourself from your thoughts.

Embrace your Imagination

Sit and think of something that makes you happy. A beach, falling leaves or flowers, wherever your imagination flows and try to be in that moment for some time. This will ease your worry and depression.


You don’t need to be a professional writer but someone who is willing to express her emotions freely. Let the words roll out of your mouth. No one is going to judge you in your personal space. By venting your emotions, this form of meditation relieves pain, sadness, and depressive thoughts.

Meditation Apps for Beginners:

  1. Headspace
  2. Calm
  3. Aura
  4. Sattva
  5. YogaGlo

The way food is to hunger, meditation is to peace of mind. If we learn a technique along with adopting healthy lifestyle habits like getting plenty of rest and eating right, we’ve already won the battle to becoming a more balanced person.

Are you interested in trying any of these techniques? If so, try to adopt one form of meditation and practice for a week. Then tag @EmpowHERto and share the changes you’ve noticed. 


Founded in 2015, EmpowHERto is a Toronto-based non-profit organization dedicated to helping 14-21 year-old women and girls reach their fullest potential.

EmpowHERto is as strong as the community that holds it up. Together, we can do more than we can do alone. Let’s bring our abilities and passions together to affect real change.

Toronto, Ontario