This is one of my favorite mindfulness techniques. I often use it at the beginning of class to set the tone and allow everyone the opportunity to slow down and check in. The activity can be done anywhere but this script is for a classroom where students are seated at their desks. I highly recommend it, especially for teens and tweens. Speak slowly, allow for pauses and space for participants to look inward.
Body, Mind, Mood, Breath
Invite everyone to get comfortable sitting back in their chair or with heads down on desks. Maybe eyes are closed or turned down to encourage focus and minimize distractions.
Turn the attention inward to how you are feeling.
- What is going on in your body? Is there any tension? Softness? Aches? Openness? Just notice without judging or trying to change it.
- Now observe your mind. What is it’s level of activity? It is busy? Calm? Stuck on one thing? Or jumping from thought to thought?
- Now notice your mood. How are you feeling today? What are you bringing into class? Can you name the mood you are currently in? Allow whatever it is to be without judgement.
- Now turn your attention to your breath. Notice the inhalation and the exhalation. Is it fast, slow, steady, ragged, smooth, warm, cool? Where in your body do you feel the breath?
Take two more breaths. Simply observe. When you are ready open your eyes.
Discover yoga partner poses suitable for all ages and abilities to foster kindness, communication and teamwork. Learn how to partner effectively, best practices and considerations for a safe and wholesome school yoga practice. All poses are suitable for the school environment with age recommendations to cultivate connections and ensure safety. This e-book has been developed from years of hands-on experience working with students from preschool-grade 12.
This downloadable PDF includes:
- Benefits of Partner Poses
- Classroom Management Tips
- Creating a Safe Space
- 8 unique Creative Ways to Partner
- 41 Partner Poses for ages preschool-highschool with lots of variations, age recommendations, color photos and step-by-step instructions
Special Introductory Pricing
I LOVE yoga nidra. Years ago I was first introduced to this amazing restorative practice during a local yoga nidra afternoon workshop. From that first experience, each time I practice it feels more and more as if I am coming home to myself. The gift of taking time to soften, relax and listen is deeply healing.
Yoga nidra is fabulous for teens and tweens. The practice of yogic sleeping is both meditative and therapeutic. Different from the unconscious sleep of night time, yoga nidra cultivates relaxed awareness of body, breath, and mind encouraging all to surrender, to compassionately be here now without judgement.
Benefits of Yoga Nidra
- Available to Everyone: Everyone can practice yoga nidra. No special skills, attitudes or abilities are prerequisite.
- Can’t be Done Incorrectly: Anyway you do nidra it is a success. Some people fall asleep, some are wide awake the entire time, some drift in and out of awareness. What matters is that you surrender to the practice and let it be whatever it is, trusting that it is what you need in the moment.
- Simple way to Reduce Stress: Yoga nidra requires no special equipment. It’s beauty is in its simplicity. Practice it once and you’ll notice its profoundly relaxing impact.
- Balances the sympathetic and parasympathetic nervous systems: The quiet, calm produced by stillness in the body and attention to various states of awareness is deeply soothing and healing to body and mind.
- Builds patience and self control: The invitation to remain still and observe during yoga nidra fosters tolerance and equanimity.
- Connect with Yourself: Probably one of the greatest benefits is a greater understanding of yourself, your goals, your inner being. This provides important insight, sensitivity and receptiveness for teens as they navigate the often difficult years of junior and senior high school.
The 8 steps to a Complete Yoga Nidra
- Body Scan
- Breath and Pranayama Awareness
- Feelings and Sensations Perception
- Images, Visualization and Journey
- Repeat Resolve/Sankalpa
Tips for Practicing Yoga Nidra with Teens
- Keep it short: while adult practices can range from 15-60 minutes, yoga nidra for tweens and teens is best kept abbreviated. Five to 15 minute practices are perfect. The younger the participants the shorter the practice.
- Keep it simple: Keep your language approachable and simple. Use easy to understand terms. Work in broad generalities. Adult yoga nidra can sometimes become extremely detailed. The younger the participants the more general the terms. For example during the body scan focus on a general overview of the body.
- Repeat, Repeat, Repeat: We thrive on repetition. It provides routine and a touchstone in a often confusing world. Feel free to use the same script every time, repeat the same words/phrases (Deepen the breath, relax the body, calm the mind), or at least do one part of it the same way during every practice.
- Allow a variety of positions: Invite participants to find a comfortable position where they can remain still for the duration of the practice. This may be lying on their backs, sides, stomachs or seated against a wall. The goal is comfort and that may look different for different individuals.
- Use Background Music: Soothing, ambient music without words is lovely to have playing in the background. You can find lots of playlist for massage, reiki, relaxation and more on your favorite music source.
Click on the button below to download a Yoga Nidra script. Please feel free to modify to find your own words, expression, and adaptations for your students and loved ones.
Find more Yoga Nidra resources on our Yoga Nidra Pinterest Board
Some teens testimonials about their yoga nidra practice
Gaining an understanding of the energetic body provides a deeper understanding of our connections, subtle energy and how we interact with the world.
This lesson plan provides an overview of the seven principle chakras and introduces tweens and teens to yoga practices of breath, movement, mantra and meditation to balance the energetic body. It includes a brief explanation of the chakras, an origami rainbow visual/craft, suggested practices for each of the seven chakras and an audio chakra meditation.
Here are the 4 webinars included in the Teen Yoga Online Training Course. You have one month to view them as many times as you’d like. We highly encourage you to print/save the accompanying PDFs. You’ll also find access to the YIMS Yoga for Teens Manual via digital download and some suggestions on getting the most out of your YIMS Teacher’s Lounge All Access Pass.
Access link granted upon purchase of the course.
NOTE: ACCESS is granted for ONE MONTH. If you want/need more time that is easy to arrange.
Teaching Teens Yoga Manual
For those who purchased a Teacher’s Lounge membership in conjunction with the course, welcome to hundreds of kids and teen yoga resources.
We highly encourage you to use the Teen Yoga Category in the RH side bar to access the numerous resources regarding yoga and mindfulness for teenagers. A few highlights include:
- Inspiring Yoga and Meditation Quotes
- Checklist for Teaching Teens Yoga
- 4 Benefits of Yoga for Teens
- 6 Essential Steps when Teaching Yoga to Teens
- Teen Athletes Cross Train w Yoga
- Playlist for Teen Yoga Class
- 5 Ways Yoga develops Self Confidence in Teens
- What the Heck are Chakras?
- Ten Breaths
- Five Good Moments
- Mandarin Meditation
- One Word Check In
- Gratitude Mindful Breathing
- Two Minute Mindfulness Practice
- Sending Joy
- Yoga and Eating Disorders
- Yoga Beats Bullying Teaches Peace
- How Mindfulness for Teens Reduces Stress, Regulates Emotions
- Mindfulness for Youth w Dr Dan Siegel
- Yoga for Teenagers w Christy Brock
- Yoga for Girls: Benefits for Tweens & Teens
- At Risk Youth Discover Benefits of Yoga
- Ayurveda for Teens w Cate Stillman
Each month new content is added to your extensive library of resources. If you have any questions please contact firstname.lastname@example.org
Want to receive a Teen Yoga Online Training Certificate? Includes a 30 minute SKYPE discussion/Q&A with Donna Freeman to solidfy your knowledge plus a homework assignment.