17 May 2019



Reduce stress and control your focus on what's important.

Meditation is more than just sitting quietly and taking a few breathes. It's a skill that can genuinely change a person's life. It's about adjusting thought patterns and implementing easy and effective ways to control emotions, and as a result, help people make better informed lifestyle choices.

Use the below to teach your mentee the basics of meditation and the benefits thereof.


  1. Prepare for meditation by establishing what your goal is:
    1. Improve creativity.
    2. Quiet your inner chatter – look out for our next blog about 'self-talk' and controlling our inner voices.
    3. Make a spiritual connection.
    4. Master mindfulness and practice being in the moment.
  2. Find a quiet place with no distractions. Put away your phone and switch off the radio and TV.
  3. To help you 'zone-in' in your quiet place, light a candle or use a calming object like a flower, beautiful plant, artwork, or stone to place your attention on if you find that you're mind wanders with your eyes closed.
  4. Sit comfortably. Resting your hands by your sides or on your lap.
  5. Lower your chin, relax your body, and close your eyes or focus on the object.
  6. Start with deep breathes in and slow breathes out. Focus on the movement of your breath through your body.
  7. Continue to focus on your breath. If you mind wanders – that's fine – just keep trying to bring it back to your focus.
  8. Start with 15 minutes a day, set a timer if you need. And try to make it a daily routine. The more you do it, the easier it will become.

Don't over-complicate your reasons for meditating. At its core, meditation is just about relaxing and refusing to be caught up in everyday anxieties. Watch the video below from Headspace, to help you understand and use the basics of meditation.


According to Headspace, "When we meditate, we can enhance our focus and decision-making and lessen our feelings of fear and stress. The result: by fundamentally shifting the way we relate to our thoughts and feelings, we can dial down the intensity of emotions that tend to take hold of us, and ultimately experience a greater sense of calm, clarity, and focus in our lives."

A primary cause of underage drinking is peer pressure and a lack of knowledge or skill on how to manage stress, anxiety or the effects of trauma.

Meditation can help your mentee build more confidence in their decision-making skills and help them out when you're not there.


Between the demands of social life, the constant distraction from online activities, and the need to perform on a test, it can be vital to teach your mentee to practice daily meditation in order to help them prioritise their goals and focus on the tasks that are at hand. It's the ultimate study-buddy.


Master your own – and your mentee's meditation goals with these free online resources and apps:

Or check out Keketso's quick and easy guide to meditation on our social pages:

Facebook – Be The Mentor
Instagram - @bethementor

While you're there, let us know how meditation has helped you and/or your mentee? #MeditationMentor
And if you haven't done so yet - it's never too late to pledge to help curb underage drinking.