Helping tweens find emotional balance, build resilience, and thrive
A six-week mindfulness class for tweens 10-12, led by Noelle Wittliff, LMFT
Mindful Tweens PDX is offered every Spring!
Join the waitlist for the April 2026 session and be the first to hear when registration opens.
13-year-olds are welcome to join either this tween class or Mindful Teens PDX, based on their preference and comfort level.
Mindful Tweens PDX welcomes tweens of all gender identities, orientations, races, ethnicities, cultures, backgrounds, abilities, and neurodiverse experiences.
Empowering tweens with confidence, calm, and resilience.
The tween years are full of change, creativity, and possibility. It’s a time when kids begin to explore who they are and how they fit into the world around them. This six-week class is designed to help tweens develop skills to navigate life’s ups and downs with confidence and self-awareness.
Through fun and interactive activities, tweens will learn how to manage stress, understand their emotions, and connect with others in meaningful ways. The class focuses on helping kids feel grounded, supported, and capable of handling the challenges and opportunities that come with growing up.
This engaging and inclusive environment is perfect for kids who are new to mindfulness or just curious about learning new tools to feel more at ease in their daily lives. All that’s needed is a sense of curiosity and a willingness to try!
For curious kids who want to learn new tools to:
Why Mindfulness and Self-Compassion?
Because these practices can make a big difference during the tween years!
Mindfulness helps tweens stay grounded and focused as they navigate the ups and downs of daily life. It encourages creativity, sharpens attention, and helps them become more aware of their thoughts, feelings, and surroundings. With mindfulness, tweens can learn how to pause and respond thoughtfully to challenges, rather than reacting impulsively. It also teaches them to connect with others in a kind and authentic way, building stronger friendships and more meaningful relationships.
Self-Compassion helps tweens feel good about who they are and approach life with more confidence and joy. It encourages them to be kind to themselves—especially when things don’t go as planned—instead of being overly critical. Self-compassion builds resilience, helping them recover from tough moments and see mistakes as chances to grow. By practicing self-compassion, tweens can embrace their unique selves and develop a positive, supportive mindset.
What can your tween expect?
▸ In a warm and welcoming small group setting, we’ll explore mindfulness through fun and interactive activities like guided meditations, movement, games, and creative projects.
▸ Activities such as painting, drawing, journaling, collage, and crafts make learning mindfulness approachable and enjoyable, giving tweens a chance to express themselves while building valuable skills.
▸ Each session is designed to inspire self-reflection, help tweens connect meaningfully with their peers, and provide tools they can use in their everyday lives.
▸ Whether they’re looking to handle stress more easily, stay focused, or build stronger friendships, this class offers a safe and supportive environment for growth and learning.
Participation Is Always Optional 🙂
In this class, all activities—whether it’s meditation, art, movement, or group discussions—are invitational and optional. Tweens are encouraged to participate in ways that feel comfortable to them. Simply observing, listening, or watching is a valid form of participation and can still offer meaningful benefits. The focus is on creating a safe, supportive environment where each tween can engage at their own pace and in their own way.
Appreciation from the Community
“I feel calm. My favorite parts of class were art and snacks. This class was really fun!”
— SW, age 11
“I learned how to deal with emotions better. I would recommend this class because it’s fun and it helps you mentally. Noelle and the other students related to the things I said.”
— Student, age 12
“This class helped me to feel less stressed. My favorite parts of class were the art projects and meditations. I would recommend taking this class because it was fun and calm, and I learned a lot.”
— Student, age 12
“This class helped me to tackle a lot of issues with relationships. If someone was curious about signing up for this class, I would tell them to join! Noelle was really helpful and understanding.”
— MHT, age 12
“I felt included.”
— Student, age 10
“After taking this class, my child is better at pausing before reacting.This class covered a lot of what my child has been working through. It was all lovely.”
— Parent of an 11 year old
“This class gave my grandson more awareness of how he is feeling and options of things to do to support himself. I appreciated Noelle’s respect and communication with children and families. Based on the information and group dynamic being so positive and supportive, I would recommend this class to others.”
— Caregiver of a 10 year old
Meet Teacher Noelle
Noelle Wittliff, LMFT (she/her)
Noelle is a Certified Mindfulness Teacher, Licensed Family Therapist, and mom of two. With over 20 years of experience supporting kids, teens, and families, she brings a deep understanding of the challenges young people face today. Having grown up in both Asia and the U.S., Noelle draws on her diverse background and three decades of mindfulness practice to inform her work.
Her teaching style is warm, engaging, and relatable, and she’s passionate about making mindfulness and self-compassion practices accessible to people of all ages and backgrounds.
Learn more about Noelle and her work with families:
Mindful Parenting: mindfulparenting.com and noellewittliff.com
Follow her work on Instagram: instagram.com/themindfulpath
Class Curriculum & Themes
Each class will include guided meditations, mindfulness exercises, discussion, sharing, and reflection. Here’s what you’ll learn during the six-week course:
[1] What is Mindfulness? – Discover what mindfulness is and how it can help you feel calmer and more focused. Through fun activities like mindful eating (with a raisin or chocolate!) and mindful listening games, you’ll learn how to notice what’s happening in the moment and feel more grounded.
[2] Understanding Thoughts and Feelings – Learn how to notice your thoughts and feelings without letting them take over. Using activities like “Thought Clouds,” we’ll practice being curious about what’s going on inside you and finding ways to respond calmly instead of reacting quickly.
[3] Self-Compassion and Kindness – Learn how to be a good friend to yourself! We’ll talk about the power of treating yourself kindly, even when things don’t go as planned. Through activities like making a “Kindness Jar” and designing a self-compassion superhero, you’ll see how being kind to yourself can help you feel happier and more confident.
[4] Building Resilience and Handling Stress – Learn fun and easy ways to handle big feelings like worry or frustration. We’ll practice grounding exercises like the “5-4-3-2-1” senses game and create a “Resilience Toolbox” filled with tools to help you feel more steady and strong.
[5] Mindfulness and Friendships – Discover how mindfulness can make friendships even better. We’ll practice listening with our full attention and learn ways to show empathy and kindness to others. Activities like role-playing common friendship challenges and making friendship bracelets will help you build stronger connections.
[6] Mindful Screen Time – Explore how to use technology in a mindful and balanced way. We’ll talk about how screens and devices can affect your mood and energy and learn simple ways to stay in charge of your tech use instead of letting it take over. You’ll learn how to balance screen time with the things that matter most to you.
Closing: Bringing Mindfulness Into Everyday Life – In our final class, we’ll review everything you’ve learned and explore how to use mindfulness in your daily life—at school, at home, and with friends. You’ll create a “Mindfulness Map” to help you remember your favorite tools and take mindfulness with you wherever you go.
A note to your tween.
When I was your age, I didn’t know anything about mindfulness, and I wish I had. I didn’t learn these skills until I was a young adult (22, to be exact!), but I often think about how much they would have helped me as a tween. If I’d known how to calm my mind, understand my feelings, and be kinder to myself, I think handling life’s challenges would have felt a lot easier.
That’s why I created this class—so you can start learning these tools now. Mindfulness can help you feel more calm, confident, and ready to handle whatever comes your way. It’s also a great way to connect with others, build resilience, and feel more balanced in your daily life.
This class is a safe and friendly space where you’ll have fun, learn cool mindfulness practices, and discover ways to feel more grounded and strong. If this sounds like something you’d enjoy, I’d love for you to join us!
Kindly,
Noelle
