Five Easy Mindfulness Exercises
Mental Health & Wellbeing Tips for Students
The teenage years can feel very overwhelming — between juggling academics with extracurricular commitments, part-time jobs, social dynamics, and planning for life after high school. Sometimes, reducing stress can be as simple as a few minutes of mindfulness. These exercises are a great way to slow down and re-focus in times of stress.
These five mindfulness tips are simple things for teenagers (or all ages!) to try for a little bit of a wellbeing boost.
What is Mindfulness?
Mindfulness is the practice of being fully present in the moment. It’s about paying attention to your thoughts, feelings, and surroundings without judgment. Mindfulness is a great skill for managing stress, improving focus, and navigating life’s challenges with more ease — for a more positive experience at school and beyond.
Practicing mindfulness regularly can have a wide range of benefits:
Reduce stress: Mindfulness techniques have been proven to help lower levels of cortisol (the stress hormone).
Improve focus: It’s all about staying present in the moment, letting distractions fade away and concentrating on tasks at hand.
Enhance emotional regulation: Mindfulness helps you clear your mind, making it easier to manage big feelings and respond thoughtfully to problems.
Promote positivity: Daily mindful acts can have a mood-boosting effect.
Simple Mindfulness Exercises
The 5-4-3-2-1 Grounding Technique
This quick exercise is perfect for those moments when it all feels like a little too much:
See: Identify 5 things you can see around you.
Feel: Notice 4 things you can physically touch or sense.
Hear: Tune in to 3 distinct sounds in your environment.
Smell: Recognise 2 scents, or imagine a smell you enjoy if none are present.
Taste: Focus on 1 taste: a favourite flavour, a childhood dish, something sweet…
Deep Breathing
Deep breathing is a powerful way to calm the body and mind:
Sit comfortably and place one hand on your stomach.
Breathe in deeply through your nose for 4 seconds, feeling your stomach rise.
Hold your breath for 4 seconds.
Slowly exhale through your mouth for 6 seconds.
Repeat for 2-3 minutes to feel more centred.
Mindful Journalling
Writing can help organise thoughts and clear mental clutter:
Spend 5-10 minutes writing about how you’re feeling or what’s on your mind.
Note 1-3 things you’re grateful for that week — maybe it’s a person, an object, or an experience.
Reflect on what went well during that day. If you’re having a bad day, remember — tomorrow’s a new one! Reflect on what you can do to make tomorrow different.
Body Scan Meditation
This exercise helps you relax and reconnect with your body:
Sit or lie down comfortably and close your eyes.
Take deep breaths and focus on different parts of your body, starting at your toes and moving up to your head.
Imagine relaxing each area, releasing tension in your toes, legs, arms, fingers, torso etc. with every exhale.
Mindful Walking
If you have places to be, transform a regular walk into a mindfulness practice:
Observe your surroundings, noticing the sights and smells around you.
Headphones off for this part — what can you hear? Focus on the sounds outside your brain, to tune out the noise going on inside.
Breathe deeply and enjoy the experience of moving and being present in fresh air.
Incorporating Mindfulness Into Your Routine
Think of these techniques as quick little ‘resets’ you can try at any point of the day when you’re feeling overwhelmed. However, it’s a good idea to try and incorporate mindfulness as a more regular part of your routine. Here are some ways you can make mindfulness a habit:
Morning routine: Start your day with 5 minutes of mindful journalling or meditation to set a positive tone.
Study breaks: Pause for a moment of mindfulness during study sessions to stay focused and refreshed. This could be a great chance to take a walk, or work on relieving tension in the body.
Bed time: Clearing the mind before bed can help you get a better night’s sleep, which is super important for mental and physical wellbeing in general. Deep breathing and meditations are our go-to’s to wind down after a long day.
Mindfulness is not about preventing stress completely; it’s about giving yourself the tools to regulate your emotions and find calmness during life’s more stressful moments. Start with one or two exercises and build from there. Over time, these small habits can lead to big improvements in your stress levels, focus, and overall wellbeing. Take it one step at a time — you’ve got this!