Meditation/Calming

Meditation & Calming Practices for Youth Injuries

Here is a little information on why these exercises are important:

Why They Help
Injury recovery is not just physical—it's emotional and mental too. For young people, this can be especially overwhelming. Meditation and calming exercises can:

Lower stress and anxiety
Reduce perceived pain levels
Improve sleep quality
Support immune function and tissue repair
Foster a sense of control and positivity

Mental & Emotional Benefits

Reduces stress hormones (like cortisol) which delay healing
Improves focus and patience during long recovery periods
Increases resilience, helping youth cope with setbacks or pain

Simple Techniques and Exercises

Guided Meditation:

Progressive Muscle Relaxation (PMR):

What It Is: Listening to a calming voice or script that leads you through imagery, breathwork, or body awareness.

Benefits:

Reduces anxiety and stress-related hormones that slow healing
Enhances mental clarity and emotional regulation
Increases pain tolerance by redirecting focus
Builds a positive mindset and motivation to recover

Tip: Use audio apps or YouTube videos designed for injury recovery and youth mindfulness.

Progressive Muscle Relaxation (PMR):

What It Is: Tensing and relaxing muscle groups one by one, from feet to head.

Benefits:

Relieves muscle tension that builds from stress or inactivity
Promotes deep relaxation throughout the body
Lowers heart rate and blood pressure
Creates awareness of where you’re holding tension—especially helpful during recovery

IMPORTANT: Skip the injured area to avoid strain. Just mentally relax it.

Mindful Breathing:

Progressive Muscle Relaxation (PMR):

Mindful Breathing:

Box (Square) Breathing:

What It Is: Breathing in a structured 4-4-4-4 rhythm (inhale, hold, exhale, hold)

Benefits:

Calms the nervous system quickly—great before PT or doctor visits
Improves concentration and reduces panic or frustration
Trains emotional control and patience during slow healing periods

Balloon Belly Breathing:

What It Is: Breathing deeply into your stomach area so it expands like a balloon

Benefits:

Deepens relaxation and improves oxygen flow (important for healing tissue)
Eases physical pain by lowering tension around the injury
Soothes anxiety and helps with sleep

Mindful Walking:

Creative Expression Meditation (Art, Music, or Journaling):

Mindful Breathing:

What It Is: Focusing fully on the present moment while walking slowly and mindfully

Benefits:

Encourages gentle, safe movement (if cleared by a doctor)
Boosts mood through natural endorphins
Grounds you in your body, improving awareness of pain-free movement
Reduces negative thinking and self-doubt during recovery

Healing Visualization:

Creative Expression Meditation (Art, Music, or Journaling):

What It Is: Mentally imagining your body healing, like cells regenerating or light restoring strength

Benefits:

Speeds recovery by reinforcing a positive, healing-focused mindset
Enhances belief in the body’s ability to heal
Reduces pain perception by shifting focus away from discomfort
Boosts motivation to stay consistent with rehab and rest

Creative Expression Meditation (Art, Music, or Journaling):

What It Is: Using art, music, or writing as a meditative activity to express feelings and shift focus away from pain or frustration.

Examples:

Drawing or coloring while listening to calm music
Writing a journal entry starting with “Today I’m healing…”
Creating a playlist of songs that feel peaceful or empowering
Painting how your body feels or what healing looks like to you

Benefits:

Helps release trapped emotions like fear, anger, or sadness
Redirects focus from injury to creativity and self-expression
Reduces anxiety by creating a safe, soothing routine
Improves mood and gives a sense of accomplishment

Meditation and Calming

Meditation & Calming Practices for Youth Injuries

Here is a little information on why these exercises are important:

Mental & Emotional Benefits

Simple Techniques and Exercises

Guided Meditation:

Progressive Muscle Relaxation (PMR):

Progressive Muscle Relaxation (PMR):

Progressive Muscle Relaxation (PMR):

Progressive Muscle Relaxation (PMR):

Progressive Muscle Relaxation (PMR):

Mindful Breathing:

Progressive Muscle Relaxation (PMR):

Mindful Breathing:

Mindful Walking:

Creative Expression Meditation (Art, Music, or Journaling):

Mindful Breathing:

Healing Visualization:

Creative Expression Meditation (Art, Music, or Journaling):

Creative Expression Meditation (Art, Music, or Journaling):

Creative Expression Meditation (Art, Music, or Journaling):

Creative Expression Meditation (Art, Music, or Journaling):

Creative Expression Meditation (Art, Music, or Journaling):

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