A meditation for teenagers with anxiety

Raindrops in the forest

A meditation for teenagers with anxiety

Find a comfortable position - sitting, lying down, or leaning back.

Let your hands rest where they naturally fall.

Notice where your body touches the chair or the floor.

Feel the weight of your body being held, supported.

Now… slowly close your eyes if that feels okay.

Take a long, deep breath in …

Feel the air filling your chest, your belly.

And exhale slowly… like a long sigh of relief.

Take another breath … in through your nose … And out through your mouth.

Let your shoulders drop …

Your jaw soften …

Your hands loosen.

Now imagine yourself stepping into a lush green forest.

It’s calm here. Still. The kind of stillness that makes you want to breathe deeper.

Tall trees stretch above you, their leaves forming a soft canopy.

Filtered sunlight glows through the branches in golden beams.

The forest floor is soft beneath your feet, spongy with earth and fallen leaves.

You hear birds chirping gently in the distance.

The air smells like pine, moss, and a hint of rain.

You begin to notice the sound of raindrops - soft, gentle, rhythmic.

The kind of rain that makes everything slow down.

It taps lightly on the leaves above, trickling down in droplets, each one making its own tiny splash.

You feel a few drops land on your skin, cool, refreshing, like little reminders to be present.

Now picture each thought in your mind, a worry, a memory, a random to-do, as a raindrop falling gently from the sky.

There’s no need to judge the thought.

No need to push it away.

Just watch it fall … touch a leaf … and slide off - disappearing into the ground.

Some thoughts are heavy.

Some are light.

But just like the rain, they come and go.

You don’t have to catch them. Just let them fall.

Each time a thought appears, you simply notice:

“Oh, there’s a thought.”

And then gently bring your attention back to the rain.

Feel the cool forest air brushing against your skin.

Notice the rhythm of your breath - like the swaying trees.

Inhale …

Exhale …

Feel your feet grounded.

Feel the earth beneath you, solid and steady.

Your breath, the rain, the trees, all moving in harmony.

You are part of this rhythm.

If your mind drifts, gently come back to the forest.

To the sound of the rain.

To your breath.

To this moment.

Take one more deep, full breath …

Feel your lungs expand …

And release it slowly.

Bring your awareness back to your body - the feeling of your clothes, the ground, the air.

Begin to wiggle your fingers and toes, roll your shoulders, and when you’re ready … open your eyes.

Let yourself carry a little bit of the calm with you - like the scent of rain that lingers after the storm.