This Mindfulness script is designed to guide adolescents through a calming and emotionally grounding mindfulness session. It's especially helpful for teens experiencing stress, anxiety, or difficulty concentrating—whether due to school, social pressure, or the general overwhelm that often comes with growing up.

As a meditation professional, you can use this session to help your clients slow down, become aware of their thoughts and bodies, and return to a more centered, present state. The language is gentle and teen-friendly, with cues that encourage relaxation, body awareness, and emotional regulation.

You may read this script aloud during an in-person session, use it as part of a group practice, or record it for individual listening. It works best when clients are in a quiet, safe space—sitting or lying down comfortably, free from distractions.

Let’s get started.

Mindfulness Script for Adolescents:

Take a deep breath in through your nose… slowly, gently… and feel the cool air filling your lungs. Let it expand your chest and belly with ease. Hold it there for a moment—just a brief pause—and then slowly release it through your mouth.

Let go of the breath like a gentle sigh, letting your body soften with it. Let’s do that again, just a little deeper this time. Inhale through your nose… let the air rise, filling every corner of your body… and exhale through your mouth, letting go of any tension you may be holding.

One more time, breathing in deeply—slowly… fully… and exhaling gently. Let your breath flow out like a wave retreating back into the ocean.

Now, if you haven’t already, allow your eyes to gently close. There’s no need to look at anything—no notifications, no screens. Just this moment. Just you and your breath.

Begin to shift your attention inward—toward your body. Let yourself land here, in the present. Notice how your body feels without judgment or expectation. Simply become aware. Feel your feet firmly connected to the ground, grounded and supported.

Maybe you can sense the texture of the floor beneath you or the cushion of the surface you’re sitting or lying on. Notice the way your body is held by the earth beneath it—solid, stable, enough. There’s no need to hold yourself up right now.

Let go. Let your muscles relax, starting at your feet and slowly working your way upward. Let your calves release… your knees soften… your thighs grow heavy and still.

Now bring your awareness to your lower back and hips. Are you holding any tightness there? See if you can breathe into those areas, allowing them to loosen, even just a little. Move up to your belly—there’s no need to hold it in or tense it. Let it expand freely with your breath. Let it rise and fall, soft and natural.

Feel your chest open with each inhale… and soften with each exhale. Let your shoulders drop away from your ears. Let them be heavy, relaxed. Unclench your jaw, letting it hang just a little, releasing the tightness of the day. Soften your cheeks, your forehead… and the space between your eyebrows. Let your face be at peace.

Now gently bring your focus back to your breath. Notice its rhythm, its flow. You don’t have to change anything—just follow it. Feel the inhale as it enters your body, and the exhale as it leaves. If your mind begins to wander—and it will—that’s completely okay. Gently, kindly, bring your attention back to your breath. You are learning to come home to yourself, again and again.

Let’s try a simple and grounding mantra together. As you breathe in, silently say to yourself, “I am here.” As you breathe out, say, “I am calm.” Let’s try that again—

Inhale: “I am here.”
Exhale: “I am calm.”

Keep repeating that, gently and slowly.

I am here… I am calm.

With each breath, feel those words settling into your body like soft ripples across a still pond. Let them anchor you in the now.

And if thoughts come up—about homework, friends, social media, things you said or didn’t say—just acknowledge them, like clouds drifting through the sky. You don’t have to chase them or push them away. Let them pass. Bring your focus back to the breath, back to your center.

You don’t have to be perfect. You don’t have to have it all figured out. Right now, you are simply breathing. And that is more than enough.

This moment is for you. A space of stillness and safety you can return to anytime. You are learning how to pause, how to listen to yourself, how to care for your mind and your heart.

Now begin to slowly bring your awareness back to the room. Start with the sounds around you. Maybe you hear the faint hum of a fan, distant voices, or the quiet rhythm of your own breath. Feel the air around your skin. Notice the weight of your body once again, grounded and supported.

Begin to wiggle your fingers and your toes, gently waking your body. If you’d like, stretch your arms overhead, like you’re waking up from a peaceful nap. There’s no rush. Move in any way that feels good to you. And when you’re ready, gently open your eyes.

Take one final, deep breath in… and exhale it slowly.

Know that this calm, quiet space is always within you. No matter what your day holds, you can return to your breath, return to this stillness, anytime you need. You are strong. You are grounded. You are enough—just as you are.