Teens: A Guide To Mindfulness - by Inward Bound Mindfulness

COURSE

Teens: A Guide To Mindfulness

With Inward Bound Mindfulness

As teens, we encounter challenges and opportunities as we navigate between family, school, friends, work, responsibility, relaxation and more. Led by Jessica Morey, a leader in mindfulness education for teens, this 10-day program explores these tensions and guides participants through fundamental practices for living a life that is aware, authentic, and connected.

StressStress & AnxietyFor ParentsMindfulnessSecularMindfulness MeditationSecular MindfulnessParentingRelationshipsAnxiety

Meet your Teacher

Inward Bound Mindfulness
Massachusetts, USA

Jessica is the co-founder, executive director and lead teacher of Inward Bound Mindfulness Education (iBme), a nonprofit that offers mindfulness training for teenagers, parents and educators. Jessica began practicing meditation at age 14 at the Insight Meditation Society teen retreats, where she has continued to practice mindfulness and compassion meditation for a quarter century. Over the past ten years, Jessica has taught mindfulness to thousands of teenagers and led over 60 weeklong meditation retreats for adolescents. Inward Bound Mindfulness Education (iBme) is a nonprofit that offers in-depth mindfulness programming for youth and the parents and professionals who support them. Our programming guides teens and young adults in developing self-awareness, compassion, and ethical decision making, and empowers them to apply these skills in improving their lives and communities.

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10 Days

4.5k students

4.8 stars

11 min / day

Stress

English

Lesson 1

Coming To Our Senses

In this session, we’ll learn a mindfulness meditation I call “coming to our senses.” Mindfulness means paying attention to the present moment with kindness and curiosity. Since our body is always in the present moment, awareness of sensations in our body and from our five senses helps create a strong foundation for mindfulness practice. During our next session, we’ll build on this foundation by focusing on how to keep our attention in the present moment with greater stability and ease.

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Lesson 2

Developing Focus

In this session, we’ll learn how to “pay attention” and explore what it feels like when we focus our awareness in different ways. Building off what we practiced in the first session, we’ll use the present moment sensations of breathing, sitting and hearing to anchor our attention to the present moment. This practice will be helpful for our next session, where we will be exploring the sensations in our bodies more closely and learn a practice for deep relaxation.

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Lesson 3

Connecting With Our Bodies

In this session, we’ll learn how to explore body sensations more closely through a “body scan” meditation. Our bodies have a lot of information that we sometimes ignore - information about how we are feeling in a situation, what we want or don’t want and what we need. This practice helps us tune into this information, and will support us in the next session when we learn a mindful practice for working with the uncomfortable sensations that sometimes show up in our bodies.

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Lesson 4

Being With Discomfort

In this session, we will learn how mindfulness can help us to be curious about discomfort, rather than instinctively or reactively running away whenever we start to feel uncomfortable in life. Even though it might sound strange, we can use mindfulness to explore different sensations of discomfort and the ways our thoughts can actually increase or decrease them. This awareness will be useful during the next session, when we bring our growing mindfulness skills to the practice of exploring emotions.

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Lesson 5

Exploring Emotions

In this session, we’ll learn how emotions show up in our bodies and in our lives. By exploring what an emotion is we can learn how to connect with and respect them without being overwhelmed by them. Emotions provide powerful information that helps us make better decisions and know what we need to increase our well being and communicate skillfully with others. This practice supports our next session, where we work more directly with, and create some space around, difficult emotions.

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Lesson 6

Working With Difficult Emotions

In this session, we’ll learn how to practice with difficult emotions. We all feel difficult emotions sometimes; sadness, anxiety, fear, anger- these are part of being human. Fortunately, there are practices which help us care for, learn from, and ease difficult emotions. We’ll work with the “RAIN” practice: Recognize, Allow, Investigate, Non-identify. This practice prepares us for our next session, where we use our experience practicing with the body and senses to begin learning how to be mindful of thinking itself.

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Lesson 7

What's A Thought?

In this session, we’ll learn about our thoughts and how we can shift our relationship with them. Do you ever feel controlled by your thoughts? Where do they come from? Where do they go? Mindfulness helps us explore the thinking process and our own thought patterns. We’ll explore how our relationship to thoughts influences how we live. This prepares us for our next session, where we actively cultivate thoughts of appreciation, well-wishing, and kindness for ourselves and others.

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Lesson 8

Wishing Ourselves Well

In this session, we’ll learn how to generate kindness towards others and ourselves. We can be pretty hard on ourselves- thinking this will us help improve. As it turns out, cultivating kindness is a much stronger foundation for growth, because when we make mistakes or don’t do as well as we might have hoped, a kind and caring attitude helps us rebound more quickly and learn for the future. In our next session, we’ll develop another foundation for wisdom and growth- gratitude.

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Lesson 9

Gratitude Training

In this session we’ll learn how to train our minds to notice what’s going well in our lives and in the world as well as what’s good about ourselves and others. Science is discovering tremendous psychological and physical benefits to the practice of gratitude. Mindfulness can help us attune to the goodness and joy we sometimes take for granted. This practice sets the stage for our final session of the course, where we’ll review the mindful toolkit we’ve built together.

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Lesson 10

The Mindful Toolkit

In this session, we’ll learn a guided meditation that you can use as a daily practice to strengthen the fundamental mindfulness skills we’ve explored together throughout the journey of this course. We’ve learned nine different mindfulness practices to connect with our bodies, minds and hearts. All these practices are like different tools that we can sharpen and refine with practice. You now have a toolkit to bring more awareness, joy, and authentic connection into your daily life. Congratulations!

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Ask your teacher

This course includes 38 community questions and 14 audio replies from Inward Bound Mindfulness. The community classroom and teacher audio replies are only available via the app.

38

4.8 (120)

Recent Reviews

L

February 7, 2025

My 12 year old loved it. And I was really impressed with her organic nature taking the meditations just that one step further to fully emoby them. Highly recommend. Thank you!

Brian

May 1, 2024

Very helpful for teens!

Andrea

May 27, 2023

Extraordinary!! If I could give a million stars I would. My highly anxious 11 year old daughter did this course together for the 2nd time. And her transformation has been incredible!! Thank you. And we love your voice!!!

Henrik

March 29, 2023

Thank you so much.

Ayush

April 29, 2022

This was the most beautiful course on mindfulness I've done so far. Would've been better if the speech speed was slower.

Tabitha

November 17, 2021

Mike

January 28, 2021

Good intro to meditation

Jennifer

July 19, 2020

this course is so wonderful for people of all ages.

Rebecca

May 12, 2020

Really good, practical, and straight forward material that was great for my two teenagers.

Valentina

March 28, 2020

Loved this corse! Amazing for teens

Nita

March 20, 2020

Excellent for teaching younger kids how to be mindful and bring some stillness into their day

Jo

February 9, 2020

Very good

Maggie

November 21, 2019

I really love this and use it as a guide to help me teach a mindfulness/yoga class for teens.

Cherish

November 20, 2019

Lovely, played this for my youth

Troy

November 3, 2019

It’s stupid

Chris

October 23, 2019

Good course

Lucille

September 27, 2019

Really helpful. Gave so many tools, various forms of meditation taught in a clear way.

cathy

August 9, 2019

My daughter enjoyed it

Alexandra

January 11, 2019

Well guided intro to mindfulness for youth even adult can benefit !

Martin

December 17, 2018

Right on!

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