Tools for Calm

A mindfulness course for Teens

By Danielle Sewell MBA

Tuesday evenings, October 3 to November 21 (8 weeks)

5 to 6 pm

Open to grades 9, 10, 11 & 12



Today’s teens and young people face greater pressure to perform and succeed relative to previous generations. Teens also must grapple with social media, which can exacerbate feelings of isolation or lead to unhealthy comparison with peers. These external challenges are combined with heightened emotions and self-criticism characteristic of adolescence.

Mindfulness can provide an antidote to these pressures, giving teens an opportunity to relax, take a true break, and better connect with themselves and what they need most. Research has demonstrated that mindfulness and similar contemplative practices for youth can improve attention, regulation and empathy. Mindfulness introduces the possibility of awareness, which can help a teen meet their experience with greater calm and understanding, rather than reactivity.


By the end of the course, students will be able to:

  • Understand mindfulness and its benefits
  • Experience practicing a variety of simple exercises they can use at school, at home, and in social situations
  • Use specific tools for staying centered in the face of stress and strong emotions
  • Follow practices that boost self-awareness, self-compassion, and care for others


Mindfulness is about paying attention to what’s happening in the moment with kindness. This course teaches foundational mindfulness in a format especially tailored for the unique needs and life situations of teen students. The course will enrol no more than 10 students, enabling high levels of support and attention to ensure a safe and rich learning experience for each individual, regardless of their social or learning style or ability. Each class will combine instruction, exercises, and structured opportunities to connect with peers.

Weekly Overview

Session Date Topic

  • Session 1 / October 3: Introduction to mindfulness
  • Session 2 / October 10: Mindfulness of the breath and body
  • Session 3 / October 17: Mindfulness in movement
  • Session 4 / October 24: Getting ‘unstuck’ from life challenges
  • Session 5 / October 31: Inner critic, inner kindness
  • Session 6 / November 7: The source (and the end) of stress
  • Session 7 / November 14: Gratitude practice
  • Session 8 / November 21: Course review


About Danielle

Danielle is passionate about the power of mindfulness to create a sense of well-being for anyone. She combines a decade of mindfulness practice and over 100 days of intensive training with an MBA from MIT and leadership experience in the non-profit and private sectors. Danielle leads workshops and classes for teens and adults throughout the Seattle area.


Hampton Tutors
4500 9th Ave NE, Suite 300, Seattle, WA, 98105



Class may be billable through insurance in some cases; contact Hampton Tutors for further information.