Have you ever suddenly felt stressed? Has a teacher's question put you on the spot? Have you looked at test questions and drawn a blank?
Here is a very short meditation to help out in those stressful moments, so you can feel relaxed and calm again.
Do some regular breathing like this: Breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2; breathe out counts 3, 4; and continue on in this even breathing pattern.
Just a few moments of even breathing gives you a chance to relax and get back in control of the situation again.
Especially with a test, taking half a minute or more just to concentrate on breathing evenly stops those racing thoughts of "Oh no, I've forgotten everything!"
Taking this short time out for counted breathing calms both your body and mind. It is a short but sweet way to gain control on a moment's notice.
When you don't have time for a longer sitting or walking meditation during the day, you can still use this brief 'meditation on the breath' to get going on a positive track again!
More meditations for children and teens
Basic Sitting Meditation for Children
Moving Meditation for Children
Meditation for Teens
Article by Susan Helene Kramer
Photo credit Stan Schaap; Egret in Zaanse Schans, The Netherlands
For offline reading
Meditation Lessons for AdultsMore than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.
Meditation for all KidsSitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.
