Improve emotional regulation and concentration, manage anxiety, and enhance wellbeing


Whenever I recommend mindfulness meditation to parents who want to improve their wellbeing the conversation turns to “my daughter/son could really use this”.

It is true that the research for the benefits of mindfulness for teens and young adults is very promising in terms of reducing anxiety and stress and enhancing resilience and emotional regulation.

This lead me to locate the best evidenced-based mindfulness meditation course for young adults and teens – Mindfulness-Based Stress Reduction for Teens (MBSR-T).


What is mindfulness?

Noticing your thoughts, feelings, physical sensations and/or surrounding environment on purpose in the present moment. It also includes the intentional nurturing of positive states such as kindness and friendliness.


Mindfulness is a form of attention or awareness training that can be applied in any activity throughout the day – seeing, hearing, eating, walking, even doing homework.


The objective of practicing mindfulness is to develop and strengthen one’s ability to pay attention and to be aware of the consequences of one’s feelings and behaviour, to increase self-awareness, emotional balance, impulse control and overall focus.

Mindfulness offers a present moment awareness and nervous system regulation to distinguish whether or not to do or say something. It helps create a space and replaces hasty reactions with thoughtful responses.


Based on the teachings of Viktor E. Frankl

What is it?

MBSR-T was created by Gina Beigel, a psychotherapist, researcher, and author with extensive experience working with adolescents. The program is based on MBSR for adults by Jon Kabat-Zinn which has over 35 years of research into its benefits for physical and mental health. MBSR-T has been adapted with the developmental, cognitive and attentional abilities of teenagers and young adults in mind. It strives to meet young adults where they are at while maintaining its integrity and foundations in psychology and mindfulness.



How will my teenager benefit?

This program offers the possibility for young adults to experience:


  • Reduced symptoms of anxiety, stress and low mood
  • Improved concentration and attention
  • Improved emotional regulation and decision-making
  • Increased empathy and sense of well-being
  • Insight into the sources of strength that come from within them
  • Increases in positive coping skills, whilst reducing negative ones
  • Improved sleep quality.


Please take a look at these videos to understand more about mindfulness meditation and its benefits.


What is involved in MBSR-T?

  • Six-week, 90-minute classes, including group activities, meditations, yoga, stretching and lots more
  • Guided meditations for home practice
  • Personal workbook
  • Individual feedback and support from your teacher


How much does the course cost?

Full price: $415, early bird $370 paid by 23rd September


Who can participate?

Anyone aged between 14-19 years who wants to:

  • Manage stress through senior high school years and first year university
  • Learn lifelong positive ways to look after yourself.


This course will give your teen a comprehensive practical and theoretical experience of mindfulness, empowering them with the skills, knowledge and experience to practice mindfulness on their own without a teacher or an app.


If you have a young adult at home who you feel will benefit from attending this course, please share the link below with them containing further information about the course.




About the teacher

I am a registered Psychologist, trained in MBSR and MBSR-T. Over the last few years I have been running workshops in high schools with students from years 7-12 on topics such as bullying, drugs and alcohol and body image.


I currently work with Smiling Mind a not-for-profit app-based mindfulness program facilitating workshops for teachers, students and parents as well as corporates. I also facilitate a six-week mindfulness meditation course specifically designed to support teachers’ wellbeing.


I have been meditating for over 15 years. I enjoy working with young adults and teachers, and strongly believe and continuously see how mindfulness practice enhances overall wellbeing and resilience. Outside work, I am married with two teenage daughters and love to swim in the ocean almost every day.


For further information and any questions please contact Vanessa Lansdown on [email protected] or via mobile on 0424 364 248.

Medicare rebates available with GP referral.

Some feedback from previous participants in Vanessa’s MBSR mindfulness workshops:

“Vanessa is such a calm and genuine person that it made everything ok, to share things when I felt I wanted to or just be silent”.


“Vanessa was relaxed and soothing in her approach. A very good teacher for this course”.


“I can thoroughly recommend the mindfulness course run by Vanessa. I learnt new skills to recognise and respond to stress reactions as well as a variety of practices of mindfulness which are easily transferable to everyday life. Vanessa is a very professional and insightful leader and is a capable group facilitator”.


MBSR-T takes its foundation from the MBSR program for adults by Jon Kabat-Zinn and is also strongly influenced by mindfulness-based cognitive therapy (Segal, Williams, & Teasdale, 2002, 2013).

The intention for MBSR-T is for teens to learn skills and tools that will help them function more adaptively and improve their quality of life. MBSR-T is not meant to replace a successful medication regimen or ongoing psychological treatment, although the skills learned may reduce the need for other treatments.

More Details:

Research articles for further reading:

Stress, anxiety and depression:

Biegel, G. M. et. al., (2009). Mindfulness-Based Stress Reduction for the treatment of Adolescent Psychiatric Outpatients: A randomised clinical trial. Journal of Consulting and Clinical Psychology, Vol. 77, No 5, 855-866

Attention and Focus:

  1. Baijal, S., Jha, A. P., Kiyonaga, A., Singh, R., & Srinivasan, N. (2011). The influence of concentrative meditation training on the development of attention networks during early adolescence. Frontiers in Psychology, 2, 1-9.

Napoli, M., Krech, P. R., & Holley, L. C. (2005). Mindfulness Training for Elementary School Students. Journal of Applied School Psychology, 21(1), 99–125.

Semple, R. J. (2010). Does Mindfulness Meditation Enhance Attention? A Randomized Controlled Trial. Mindfulness, 1, 121-130.

Emotional Regulation:

Metz, S. M., Frank, J. L., Reibel, D., Cantrell, T., Sanders, R., & Broderick, P. C. (2013). The effectiveness of the learning to BREATHE program on adolescent emotion regulation. Research in Human Development, 10(3), 252–272.

Schonert-Reichl, K. A., Oberle, E., Lawlor, M. S., Abbott, D., Thomson, K., Oberlander, T. F., & Diamond, A. (2015). Enhancing cognitive and social–emotional development through a simple-to-administer mindfulness-based school program for elementary school children: A randomized controlled trial. Developmental Psychology, 51(1), 52-66.

Zenner, C., Herrnleben-Kurz, S & Walach, H. (2014). Mindfulness-based interventions in school – a systematic review and meta-analysis. Frontiers in Psychology, 5.

Sibinga, E.M.S., Webb, L., Ghazarian, S. R., & Ellen, J. M. (2016). School-based Mindfulness instruction: An RCT. Pediatrics, 137(1), 1-8.

Barnes, V. A., Davis, H. C., Murzynowski, J. B., & Treiber, F. A. (2004). Impact of meditation on resting and ambulatory blood pressure and heart rate in youth. Psychosomatic Medicine, 66(6), 909-914



Raes, F., Griffith, J. W., Van der Gucht, K., & Williams, J. M. G. (2014). School-­based prevention and reduction of depression in adolescents: A cluster-­randomized controlled trial of a mindfulness group program. Mindfulness, 5(5), 477–486