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Meditation Techniques for Teens by Susan Kramer
Meditating while biking along a winding trail in the dunes by the North Sea at Castricum, The Netherlands. Photo credit Stan Schaap.

Text and Photography copyright 2001-2011 Susan Kramer
Santa Barbara, California USA
Amsterdam, The Netherlands
Published by Creations in Consciousness
susan@susankramer.com
Meditation Site at BellaOnline.com hosted by Susan Kramer

I. Introduction
II. Meditations
1.  Sitting at a Desk Meditation for practice in the classroom
2.   Sitting on the Floor or Sitting Outdoors Meditation
3.   Lying Down Meditation
4.   Yoga Meditation
5.   Meditating anywhere while doing anything—even walking, running, swimming, biking ...
III. Excerpts—more about yoga and teen issues
Links

 
I. Introduction
Breath
Paramount to Life
Balancing Body-Mind
in Meditation


II. Meditations

1. Sitting at a Desk Meditation for practice in the classroom

2 - 10 minutes or more

Preparation: Sitting with your back straight in the chair, facing forward; clasp your hands and let them rest in your lap; close your eyes.

Breathe easily and evenly, in and out. Silently count each in breath as one count, and each out breath as one count, till 50 counts, or another even number.

Listen to your breath as it comes in; listen to your breath as it goes out.

Example:

Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…

To finish, take a final deep breath in, slowly let it out, open your eyes.

2. Sitting on the Floor or Sitting Outdoors Meditation

2 - 10 minutes or more

Preparation: Sit on the grass or at the beach, or if indoors, then on a carpet, folded blanket, or pillow on the floor with back and head erect; clasp your hands and let them rest in your lap; close your eyes.  If desired, sit facing a lit candle or a campfire if outdoors, and let your eyes relax but not shut tight so the candle light can still be viewed.

Breathe easily and evenly, in and out. Silently count each in breath as one count, and each out breath as one count, till 50 counts, or another even number.

Example:

Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…

To finish, take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch.

3. Lying Down Meditation

2-10 minutes or more

Preparation: Lying on a piece of carpet or bed, stretch out on your back; arms slightly away from body; legs comfortably apart. Close your eyes; let your body go limp.

Lying so still and relaxed, keeping your eyes closed, visualize walking onto a meadow on a warm sunny day.

In your mind, just feel yourself standing still for a moment looking around, then seeing a horse galloping along. Watch the regular rhythms of the gallops while breathing evenly in and out.

Enjoy the relaxed feeling in your own body that is lying so limply and undisturbed. Feel whole and comfortable in your resting body.

After some time, watch the horse gallop away and begin to come back to your everyday active self by taking a deep breath, opening your eyes, stretching out your arms and legs; sitting up.

4. Yoga Meditation

5 minutes or more

Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.

Begin by breathing in and out evenly without any breath retention.

While breathing evenly, listen to the sound of your breathing. This is for concentration; to help the mind wander less.

If you are very quiet and concentrated you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum or gentle rushing of water sound begin listening to the vibration rather than listening to your even in and out breaths.

Listening to your even breathing, or to the inner vibration, calms and centers the body-mind.

A centered body-mind becomes a creative tool in all aspects of living.

5. Meditating anywhere while doing anything—even walking, running, swimming, biking ...

Location: Anywhere

Informal meditation practice is possible anywhere at any time without anyone knowing what you are doing.

Just begin to breathe in and breathe out regularly. Listen to the breaths if it is quiet, but most importantly breathe in and out evenly. This technique brings balance into the body-mind. If angry or upset begin to practice the even breathing; it calms. If feeling anxious at school or anywhere practice a few sets of the even breathing. Remember, do not do any breath retention.

If you have the opportunity, take a walk while evenly breathing in and out; swinging your arms back and forth in opposition. That means, when your right foot steps forward, your left arm swings forward. I use this practice myself each day when out for a long walk along the canals in Amsterdam. Master Sivananda of Rishikesh was a yoga master and a medical doctor. He said that walking briskly circulates the bodily hormones that give one a feeling of well-being.

And, biking, running and swimming are additional invigorating opportunities for reflection; meditation.
 
 
III. Excerptsmore about yoga and teen issues

Radiant Yoga for Teens and Adults
http://www.susankramer.com/RadiantYoga.html

Excerpt:

"The teachings of yoga, combined with appreciation for life remove our layers of self-deception, exposing the shining light of our eternal Self, our eternal soul.

Some yoga practices:

1. Bodily purification—clean diet and yoga postures;
2. Positive attitudes;
3. Practicing esoteric virtues, including kindness, caring, charity;
4. Prayer (supplication, meditation, appreciation, application);
5. Productive work;
6. Substituting better for bad habits;
7. Living for the best resolve in each moment.

 
No matter what our age, we are students of life till we learn how to appreciate and preserve harmony in our life. To maintain control in our lives we must harmonize for the best resolve in each situation, regardless of temptation for personal gratification. We become masters of our destiny when we consistently act on what is best for all concerned".

Teen Issues Viewed Consciously
http://www.susankramer.com/Teen.html

Excerpt:

"World, here I am. By our words and actions—not just by our appearance—we present ourselves to the world.

We have the choice of whether to make a positive—thereby useful, or negative—thereby harmful presentation. But, our personal happiness depends on us making a positive presentation of ourselves.

Happiness is a quality of our soul—a quality that is ever present in us. It is up to us to find and enjoy happiness by our efforts in meditation; holding an appreciative attitude—a positive attitude; caring actions; and actions for the highest welfare of all in each situation.

The outcome of meditation
is the realization
that the quality of happiness
is in permanent residence
within our consciousness"


Links

Susan Kramer is an international author of more than 50 collections and 150 articles on rhythmic movement, modern dance, ballet, music, philosophy, yoga, social issues and practical spirituality for children, teens, adults and those challenged, with some Dutch, French, German, and Spanish translations, and with her husband Stan Schaap- http://www.powertoshare.com resides in Amsterdam, The Netherlands.
email susan@susankramer.com
web site http://www.susankramer.com
 
Meditation and Spirituality for Teens by Susan Kramer
Ebook: Teens, this is a book for you to read and practice on your own, a primer with 15 chapters to learn to meditate in a variety of ways and explore your spiritual nature. It is also for adults to use to teach teens meditation. 30 pages. Copyright Susan Kramer. Table of Contents.  

30 pages; 8.5 by 11 inch Ebook
SusanKramer.com Publishing
Copyright 2009 Susan Kramer
Language: English
Buy here Paypal, MC, Visa, Debit Card



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English and Spanish-Español
Yoga para niños
Yoga para adolescentes y adultos
Meditación para niños
Espiritualidad para Niños
Meditación para adolescentes y adultos
Dance; Pasos infantiles de práctica para baile
Virtudes
Un Servicio de Oración 
para grupos de diferente fe religiosa

English
Radiant Yoga for Teens and Adults
Radiant Yoga for Children
Guided Meditation for Children
Spirituality for Children
Dance Meditation
Dance for Children
Guided Walking Meditation for Problem Solving
English and German-Deutsch
Meditation für Kinder
Meditation; Zeit der Stille
Tanzen für Kinder
English and Dutch-Nederlands
Yoga voor Kinderen
Yoga voor tieners en volwassenen
Meditatie voor kinderen
Meditatie voor tieners en volwassenen
Dansen voor kinderen
Volksdansen in Nederland
English and French-Français
Yoga pour les enfants; Postures et Méditation
Yoga pour les ados et adultes; Postures et Méditation
Danse pour les enfants
Classical Ballet Beginning to Advanced
View of Paris in photos
Greek
Yoga for Children


 
created February 19, 2001
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