5-Minute Morning Anxiety Meditation for Teenagers | Mindfulness Mondays with Mallory

This 5-minute morning anxiety meditation for teenagers is part of our Mindfulness Mondays with Mallory series. Every Monday in August I'll be sharing one mindfulness activity that we can practice together.

Coping with morning anxiety can be quite difficult for teenagers because school mornings can be quite stressful already.

Allowing yourself 5 minutes to practice this guided mediation daily with me can help you cope with morning anxiety in a short, simple way.

Let's meditate together!

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*The audio for this mediation + a printable script workbook are both now part of the Self Care Bundle ✌️

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Welcome to this five-minute guided meditation for teenagers wanting to cope with their morning anxiety.

Be sure to sit in an upright and comfortable, yet alert position with your back flat against another surface. This could be a wall, a pillow, the back of a chair, whatever works for you, and breathe naturally.

Just be sure that you're not lying down for this meditation because we don't want you falling back asleep and then being late for school or wherever it is that you have to be after this.

By having your back flat against the surface, you're already signaling to your anxiety that you're safe from any potential danger surprising you from behind, which naturally eases our stress responses.

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For this guided meditation, don't worry about your breathing. If you happen to find yourself getting panicky, uncomfortable, or really needing to scratch that itch that just came to your attention, I'd love it if you could pause and observe whatever it is that you're noticing.

You might find that that urge or impulse to react and adjust moves away all on its own without any additional effort from you.

Though, if you're really uncomfortable or you really need to scratch that itch, or maybe move your foot, go for it. Listen to your body. This guided meditation is not about making you suffer.

If it helps to close your eyes and you haven't done so already, you can do that now. If that's too distracting, then keep them open.

In this guided meditation, I'm going to ask you to move your attention or awareness to different body parts as I name them. Just note the sensations that you feel, the thoughts that you have or even the emotions you experience.

If your body doesn't happen to consist of a particular part that's mentioned, or there are problematic thoughts, sensations, or feelings that pop up, you can choose to sit and notice your experience during that portion of this brief body scan or you may choose to discontinue this meditation and turn to a more helpful, different coping strategy.

As you move your attention to the parts that I mention, I'd love for you to pay particular attention to what parts of your body feel most connected and supported by where they make contact with another object or possibly even another body part. These are called your contact points and they offer a sense of stability and groundedness in your body at this moment, which is great for morning anxiety.

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Let's start with the top of your head. Now move your attention to your forehead, your eyes, your nose, your ears, your cheeks, your mouth, your chin. You're doing awesome.

Remember, it's okay if your mind happens to wander during this guided meditation, you can always use my voice as a guide to return to wherever we are in this process. There's no need to rewind and start over, you can start wherever you are now.

Next up, we're gonna move to your neck, your shoulders, the left and the right. You're doing great.

Now, move your attention to your chest and your belly. You might notice some movements here as you breathe, noticing in and out at whatever pace is natural for you.

Now move your attention to your upper and lower back supported by whatever you've chosen to lean against, your hips, your seat. You might notice that one side of your body feels different than the other. That's totally okay. And if they feel the same or neutral, that's quite all right too.

Your left leg and your right leg, your ankles, heels, feet, and toes. I am so proud of you.

When you're ready, take a deep breath in through your nose and even slower out of your mouth.

Let's wake up your body by gently wiggling your toes and fingers. Slowly move or stretch any body parts that may feel stiff or need some gentle waking up. If your eyes are closed, you can gently flutter them open now.

I really appreciate you joining me for this five-minute morning anxiety meditation.

Don’t forget that you can find the audio-only and printable workbook versions of this guided meditation for morning anxiety for your mindfulness practice included when you sign up for your free access to the Self Care Bundle.

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