Everyone's experiences with meditation and mindfulness is unique. We can learn by sharing our personal experiences, we can learn more about what works, what apps are helpful, what specific techniques people are using, and this can help inform the beginning of your personal practice. 

I chose to ask the following five people because they all practice different types of meditation and mindfulness, they all incorporate it in their everyday routine. I will also share my own personal experiences with meditation and mindfulness, and I hope it helps you feel that you too can make it a part of your daily routine.

Hello, my name is Raleigh,

1) What app do you use for mindfulness/meditation? 

Calm - is my go-to app for guided mediation. 

I’ve found it to be an invaluable resource for learning how to meditate and why it’s important.

I’d highly recommend: How to Meditate by Jeff Warren

Its a 30-day program designed for everyone. It can be found in the section for beginners. 

2) Tips for Teens and Young Adults

Start small.  (2min / day)

Keep it simple. 

Stay consistent. 

Be patient. 

And trust that overtime this will truly make a positive impact in the quality of your life.

Remember that your mindfulness practice will evolve and grow as you do.

3) What kind of mindfulness techniques are good to use?

Mindful eating/drinking: eat one meal per day mindfully. Take the time to really taste each bit. Taste the flavors, notice the textures, make general observations about how you feel before, during and after your meal.  

*This is all about building an art of noticing.*

Try this gratitude thought exercise during a meal: 

Consider all of the various people who’s effort provides the food on your plate

(The gardeners that planted, watered and harvested the veggies on your plate. The bakers that woke up early and baked the bread for your sandwich. The truckers that transported the food to the grocery store. The grocery store employees who stock the shelves with fresh food daily.)

Do one thing at a time: When eating, just eat. When doing any activity whether it’s school related or something that you enjoy doing, trying being fully present. 

(You’ll experience distractions, everybody does. Simply notice that you’re distracted and non-judgementally bring your focus back to the activity. Be patient.)

Notice your sense: What are two things that you can touch, taste, smell, hear, right now?

Mindfulness is all about cultivating your awareness. It’s the art of noticing.

Deep listening: Have one conversation each day where you intentionally listen completely. And contemplate your response. 

4) What are some of your breathing techniques?

Think breathing: breath in for 3 secs. hold for 3 secs. and exhale for 7 secs. 

Place all of your focus on the feeling of the air as it enters and exits your nose.

*Calm app will walk you through this process.

5) What is Mindfulness important?

Our mind is our greatest asset.

Mindfulness is a proactive approach to increasing one’s awareness. 

It empowers you to be more present, less distracted and better connected to what matters most to you.

1) What Apps do you use for mindfulness/meditation?: Calm.

2) Why do you like (that/those) apps?: It gives you a daily check in so I can see how I am doing 

3) Mindfulness Techniques you use: 3 c’s, writing in my journal, drawing with my headphones on while listening to music, playing with my robots, walking, doing drawing outside. 

4) Breathing Techniques you use: In for 3, hold for 3, out for 7.

5) What are the benefits of meditation for you?: It helps me focus and helps lessen anxiety and stress. I also use it for golf.

6) Recommendations for teens / Young Adults: Start of in small time chunks and work your way to getting longer. It takes a bit of time to get used to it and after that bit your going to feel much better, so don’t give up!

1. Mindfulness Techniques you use:

I think of mindfulness as focusing my attention on whatever is happening in the present moment. We can be mindful anytime anywhere. For me, it is the practice of quieting my mind and thoughts and even putting them on an imaginary ‘silent mode’ while I take in any moment through my senses. For me, this means paying attention to my body and feeling and sensing (smelling, tasting, seeing, touching, hearing) the world rather than thinking about them or labeling, naming, or narrating them. I almost play a game to see if and for how long I can put my thoughts and mind on pause, mute, or silent mode, and then I try to take in the world just for a moment (or 2-3, etc.) without using language.

In the moment, I use different tools to anchor or keep me in the present. I use my breath the most because it is always and only happening in the present moment, and just following its dynamic flow helps ground me to right here right now. I use any part of my body or a short body scan, where I tune into any body part and just notice how it feels without putting words to the feeling. I use any sense to draw me into the present moment by asking ‘What do I smell/see/taste/hear/touch in this moment?’ and then I try to just feel (not think about) the sensations. I also use music, dance, and any creative outlet to help me be present.

2. Breathing Techniques you use:

Most of the time, all I do is notice my breathing in and breathing out. I use my breath all the time throughout the day to bring into one moment, multiple, or countless moments.

3. What are the benefits of meditation for you?:

I haven’t been very successful with seated or long meditations. I have a lot of anxiety and quieting my mind for extended periods is often very challenging. I have found however that mindfulness is accessible to me in every and any moment, and just breathing and noticing how I feel, what I sense, and my surroundings at any time is beneficial. For me, it helps me to feel alive, to relax, and to free myself momentarily from an overactive and anxious mind.

4. Recommendations for Teens / Young People:

I think it is so awesome many more people are learning mindfulness now. It is a really valuable skill to have in that it increases our quality of life, our well-being, and how alive we feel if we practice it regularly. I recommend checking out apps for mindfulness—one of my absolute favorites is “My Life” that opens with a quick check in, lists of emotion words, and recommended short activities of 2, 5, and 7 mins. long based on how you respond. It is free and super easy to use. I also love Shine, Breethe, Calm, and others that charge small fees if you decide to subscribe. Finding one app you like and using it 10 minutes/day would be an incredible start!

As you can tell from reading the experiences above, everybody practices meditation and mindfulness differently. Take a few minutes and share your personal experiences below: