Learning to relax and being in the moment

This worksheet introduces techniques for calming the mind. It features ‘Box Breathing’, a sensory grounding exercise, and the ‘Clouds in the sky’ metaphor to help young people observe their thoughts without becoming overwhelmed.

References and Further Reading 

  • Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822–848.
  • Zhou, X., et al. (2020). Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research, 289, 113002.
  • Pepping, C. A., O’Donovan, A., & Davis, P. J. (2013). The positive effects of mindfulness on self-esteem. The Journal of Positive Psychology, 8(5), 376-386.\
  • Blum, H., Rutt, C., Nash, C., Joyce, V., & Buonopane, R. (2021). Mindfulness meditation and anxiety in adolescents on an inpatient psychiatric unit. Journal of Health Care Chaplaincy, 27(2), 65-83.
  • Dunning, D. L., Griffiths, K., Kuyken, W., Crane, C., Foulkes, L., Parker, J., & Dalgleish, T. (2019). Research review: The effects of mindfulness-based interventions on cognition and mental health in children and adolescents—A meta-analysis of randomized controlled trials. Journal of Child Psychology and Psychiatry, 60(3), 244–258.
  • Lin, J., Chadi, N., & Shrier, L. (2019). Mindfulness-based interventions for adolescent health. Current Opinion in Pediatrics, 31(4), 469-475.