Start With Kindness: A Short Meditation For Teens

Welcome to a short meditation to practice kindness toward yourself. With gentle body awareness and supportive affirmations, this practice encourages self-compassion, care, and emotional balance. Created with teens in mind, this track is supportive for anyone who could use a reminder to be on your own side.

This meditation is part of a seven-part series created to support teens (and teens at heart) with confidence, calm, and connection. New meditations will be added soon.

Music credit: Carl Wergin

Transcript

Welcome. Thank you for pressing play and taking time for you. I'm Heidi, And this is a meditation to cultivate self-kindness. Take a moment to arrive just as you are. Getting your body comfortable, Settling in to either a seated position or resting on your back. Close your eyes if that feels comfortable today. Or keep them slightly open with a soft gaze downward. Feel your body settling in. Notice the ground beneath you, Holding you, Supporting you. If it feels comfortable, Place a hand over your heart or chest. This place resonates with the qualities of kindness, Compassion, And connection. Some days we are kind to everyone around us. But much harder on ourselves. I'd say most days. To be honest. It's easier to send our care out to others. The Delicited. And take care of ourselves. That's okay. That's normal. This practice today is a moment. To tune in. To take care. And nourish yourself today. With a little kindness. In a moment, I'll offer a short phrase, A reminder for today that you can carry with you. You can think it quietly, Whisper it softly. Or simply listen and feel the meaning of it. There's no pressure to believe it perfectly. Just an invitation to practice kindness inward toward yourself. We'll repeat the reminder four times. To keep count, You can press your thumbs to each finger. So your index finger, Middle finger, Ring finger, Pinky finger. For now, Though. Notice if you wish to adjust your position even if it's just a little bit more for added comfort. You can rest your hands to your legs now, Or if you're around your back, Just rest your arms by your side. Sense the rhythm around your back. Belly. Ribs and chest. Nothing to make happen as you connect to the rhythm of you breathing. Sense your head and your face and soften a little more around your forehead. Your jaw. Keep that flowing down to your shoulders, All the way down to your feet. Welcoming this moment here. Today's reminder is this. I'm learning to be on my own side. I deserve the same kindness I give other people. I'm learning to be on my own side. I deserve the same kindness I give other people. And now four more times, Inviting it to circulate through you. Thumb to index finger. I'm learning to be on my own side. I deserve the same kindness I give other people. Thumb to middle finger. I'm learning to be on my own side. I deserve the same kindness I give other people. Thumb to ring finger. I'm learning to be on my own side. I deserve the same kindness I give other people. Thumb to pinky finger. I'm learning to be on my own side. I deserve the same kindness I give other people. Allowing a breath to flow in. And a gentle sigh out. Feel and sense the supports beneath you. And if you like, Place one hand back at the center of your chest, Palm down. Rest your other palm on top. And feel any amount of movement and rhythm here. This place right here that circulates pulses and beats with the rhythm of care, Compassion, And kindness. Which knows how to flow a little easier out to others. You Thank you for taking time today. To connect to for you. Greet one fuller inhale. Building it delightfully full and a sigh out. One more time. Great one fuller inhale. And a sigh. Thank you for taking care of yourself today. I wish you kindness. Om Shanti. Peace.