Chill Out

Life can be stressful. Sometimes juggling school, friends, activities, and chores can be a lot to handle. One way to keep calm when you’re feeling overwhelmed or frustrated is through mindfulness. That’s the practice of focusing on the present rather than dwelling on the past or worrying about the future. Studies have shown that using mindfulness techniques can help reduce stress and anger.

Just ask Ross Robinson. He works for the Holistic Life Foundation (HLF) in Baltimore, Maryland. The organization teaches mindfulness practices like meditation, yoga, and breathing techniques to tens of thousands of kids.

Robinson knows the benefits of mindfulness firsthand. Nearly 20 years ago, he was part of one of the first groups of students that HLF worked with. Back then, Robinson was having a tough time in middle school and was getting into a lot of trouble. It got so bad that he couldn’t fall asleep at night because he dreaded going to school the next morning. Robinson credits mindfulness with changing his life by helping him find his inner happiness.

Now he wants to share some of the tips that have helped him.

“These are tools kids can take with them so they can have a mindful moment no matter where they are,” Robinson says.

Taking deep breaths helps you refocus and signals your brain to relax. Try this:

1. Sit up straight. Put your hand on your belly and close your eyes.
2. Breathe in through your nose, filling your belly like a balloon.
3. Exhale, gently pulling your belly away from your hand.
4. Repeat 10 times.
5. Now take three deep breaths at your own pace. Be aware of how you feel.

Don’t get hung up on a problem. Note it and let it pass, without dwelling on it. Here’s how:

1. Sit up straight. Relax your shoulders. 
   
2. Breathe in and out. Notice the rise and fall of your stomach.
3. Imagine that the thoughts in your head are clouds in the sky. As you become aware of a thought, imagine that cloud floating away.
4. Do the same with the next thought that pops into your head. And the next.
5. Don’t get stuck on a thought—observe it and then watch it float by.
6. Slowly open your eyes.

Movement can improve concentration and boost your energy. Try this simple exercise at your desk:

1. Sit at the edge of your chair, feet flat on the floor.
   
2. Holding your arms across the middle of your chest, interlock your fingers.
3. Inhale and turn your upper body to the right.
4. Exhale and turn your upper body to the left.
5. Repeat 10 times.