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Mindfulness guide Self-help Guide to Mindfulness for Teens CThis self-help guide is designed to give you some ideas of how to practice mindfulness which may help in reducing worries and managing other di ?cult emotions There is no right or wrong way to do

Self-help Guide to Mindfulness for Teens CThis self-help guide is designed to give you some ideas of how to practice mindfulness which may help in reducing worries and managing other di ?cult emotions There is no right or wrong way to do this so work at your own pace It may be useful to this with someone close to you or share parts of this This document is available in Welsh Mae ? r ddogfen hon ar gael yn Gymraeg CWHAT IS MINDFULNESS Mindfulness can be described as simply paying attention and noticing what is happening right now This means taking notice of your senses what you see smell taste and also how your body feels Emotions can be felt through your body during this time such as a tightness in your chest or feeling really light and relaxed Mindfulness is also about noticing what your mind is doing noticing your thoughts without judgment WHY SHOULD I TRY MINDFULNESS When you stop to notice what is happening around you you begin to focus on your senses This can help you to calm down when you are angry upset or experiencing di ?culties in managing emotions Mindfulness is a basic life skill that can help you to manage and cope with tough emotions It has been proven to be very helpful for young people that have a lot of worries and anxiety HOW DOES IT WORK Mindfulness begins with paying attention to your breathing to help focus on the here and now not what might have been worrying you This is to help you become aware of your thoughts and observe these without immediately reacting to them The goal is to ?nd your ??still quiet place ? becoming aware observing your thoughts and feelings and beginning to choose how you react to these choosing your behavior NOW FOR THE SCIENCE BIT Research has shown that mindfulness can help to strengthen the brain particularly against anxiety It can help change the brain just like exercise helps change our bodies Mindfulness does this in ways It strengthens the connections in our brains particularly between the amygdala main part of the brain for emotions and the prefrontal cortex functions such as planning and reasoning The stronger the connections the better we become at calming ourselves down C Mindfulness teaches our brains to stay in the present anxiety is usually driven by thoughts of the future It has also shown to help with ability to focus improve concentration and help with stress and depression TIME TO PRACTICE Becoming mindful takes practice research tells us that our mind tends to wander up of the time sometimes you might feel like you are on autopilot and may not remember even doing a task or activity-this can be thought of as having our minds full Practicing mindfulness does not mean that you can stop intrusive thoughts but rather acknowledge that they are there and gently bringing your focus back to the present what you see smell taste and