Chill Out

Life can be stressful. Dealing with school, friends, and activities is a lot. Want a way to keep calm when you feel overwhelmed? Experts suggest mindfulness. It’s about focusing on the present and not worrying about the past or future. Studies have shown that mindfulness activities can reduce stress and anger.

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

Nearly 20 years ago, Robinson was one of the first students HLF worked with. Back in middle school, Robinson had a tough time and got in fights. He didn’t want to go to school. He says mindfulness brought out his inner happiness and changed his life.

Now Robinson wants to share some of HLF’s tips with you.

“Kids can have a mindful moment no matter where they are,” he 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 thoughts that pop into your head. 
5. Don’t get stuck on a thought—observe it and then watch it float by.
6. Slowly open your eyes.

Movement can improve your energy and concentration. Here’s a tip:

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 left.
4. Exhale and turn your upper body to the right.
5. Repeat 10 times.