Does mindfulness really work? Can it help your students?

Amy Malloy
Amy Malloy
A young girl meditating outside in a green space

What is mindfulness?

The term mindfulness refers to a state of awareness. This is arrived at by paying conscious attention to the present moment and observing it without judgment, with curiosity and compassion.

It is often confused with meditation, but really they’re not the same thing at all. Meditating and focusing on the breath is just one of the ways we can consciously pay attention and become more aware of ourselves and the present moment.Ìý

You might be conscious that mindfulness has over the last decade. As with anything trendy, it can be easy to build preconceptions and dismiss it before trying it yourself. So let’s break it down together and start with the basics.

Why is mindfulness important?

Have you ever been driving somewhere in the car and noticed that you’ve arrived at your destination without really noticing the journey at all? All your thoughts on the way were elsewhere.

This is called being on automatic pilot. It’s a symptom of our mind and body’s brilliant way of turning our everyday processes into a routine. It means we don’t need to think about it every time we need our body to move, speak or function.

Just as the scenery can pass us by on a journey, so too can our thoughts and reactions to the things happening around us. They happen in our minds and bodies without us noticing. Our conscious mind is focused on something in the future, the past, or in our imaginations instead.

Being on automatic pilot is often very helpful. But it also comes with a significant downside. Without us even realizing, negative thought cycles can build up under the surface. They can make us feel stressed and anxious.

When this happens our minds conclude that there is a threat and sounds the alarm. This stress , ability to process new information, and ability to learn.

This is where mindfulness comes in.

Mindfulness helps us catch these in their tracks, allowing us to consciously notice negative thoughts. Rather than panicking, we become aware of how we are feeling – and why. We can therefore shift our relationship with our thoughts and emotions so that they don’t seem so challenging anymore.

In a school setting, this can help students regulate the stress surrounding exam pressure. Students can also learn to sit more comfortably with the impermanent emotions of adolescence, which seemed all-consuming and everlasting at the time.

What can our students learn from mindfulness?

Over the past decade, neuroscientific research has discovered that our brains are immensely malleable. Every interaction we have in our day-to-day lives builds connections that affect how our brains and thoughts function. Just like building muscle through exercise, our brain forms new matter in the areas we use most.

In short, we can either continue to cement the habits we’ve already formed or build brain matter in areas that encourage healthier, more positive functioning.

Studies have demonstrated in many contexts that the brains of those who regularly practice mindfulness use different pathways to those who don’t: pathways which allow self-regulation of adrenaline and the stress responses and make it easier to experience external events without the accompanying narrative of critical thought.

Even ten minutes of practicing mindful awareness a day has been . Mindfulness has also been shown to improve concentration and focus, resilience, emotional regulation and sleep quality in children, teens and adults alike.

How can we begin to practice mindfulness?

We start by learning to focus attention on a physical anchor. This may be focusing on the body, the breath, or even using the senses to observe sounds, sights, tastes, touch etc. in our external environment. We then build the length of time we can focus, and grow accustomed to the mind wandering and returning to the point of focus.

Then we learn to be curious about what we notice in the present moment and that we can observe without judging or forming an opinion.

In time, it can be possible to learn to observe our relationship with the thoughts that come in and out of our minds. We can then find ways to accept difficult feelings and allow them to pass over without panicking or instinctively reacting.

Want to learn more about mindfulness and wellbeing? Check out our blog posts on the subject here.Ìý

More blogs from ɫèAV

  • Grammar 101: insider tips and tricks to instantly improve your writing (part 4)

    By
    Reading time: 7 minutes

    Punctuation makes your writing easier to read and understand, but it can be tricky to master. As an editor and proofreader, I often notice people confusing semi-colons and colons, so we'll explore the difference between them. And because both are often used in lists, we'll also look at the humble comma – and its sometimes-controversional cousin, the Oxford comma.Ìý

    Semi-colons and colons both connect phrases in a sentence but are used in different situations.Ìý

    Understanding colons

    Colons introduce important information and explanations. They're often used before lists as a replacement for phrases like "they are" and "which is":

    • He offered me a choice of drinks: tea, coffee or hot chocolate.Ìý
    • I packed the essentials in my bag: water, pens and a magazine.Ìý
    • She speaks three languages: English, French and Portuguese.Ìý

    You can also think of a colon as a spotlight, with the phrase that comes after the colon explaining or expanding what came before it.Ìý

    • In 1903, travel was changed forever by an important event: Orville and Wilbur Wright's first successful flight.
    • He loves visiting the animals at the farm: cows are his favourite.Ìý
    • There is one rule I live by: I treat others as I wish to be treated.

    The secrets of semi-colons

    A semi-colon links two ideas that are closely related and that would be two complete sentences if you used a period instead. They give a softer transition than a period would, and they're often used instead of conjunctions like "and", "but" and "because":

    • I love eating pizza; my sister loves eating burgers.
    • I wanted to go for a swim; I couldn't find my goggles.Ìý
    • I'm going to the park; the weather is beautiful.

    Semi-colons also seperate items in long lists to make life easier for the reader and stop a sentence becoming a sea of apostrophes. For example:

    • I've got my shopping list ready: peppers, carrots and oranges from the market; toothpaste, shampoo and pain relief from the drugstore; and a newspaper, snack and drink from the newsstand. Ìý

    Standard comma or Oxford comma?

    An Oxford comma goes before "and" or "or" at the end of a list. The first example has an Oxford comma, the second doesn't.Ìý

    • Please bring me a sandwich made with cheese, lettuce, and tomato.Ìý
    • Please bring me a sandwich made with cheese, lettuce and tomato.Ìý

    American English generally favors the Oxford comma, British English typically omits it, unless needed for clarity. Compare:

    • I love my parents, Taylor Swift and Keanu Reeves.
    • I love my parents, Taylor Swift, and Keanu Reeves.Ìý

    As with many areas of punctuation, whether you choose to use the Oxford comma is a matter of personal preference. However, the most important thing is to be consistent in your usage.Ìý

  • A person in a denim jacket and striped shirt holds glasses and a notebook, standing by a window with bright daylight.

    What happens in the brain when you learn a language?

    By
    Reading time: 7 minutes

    Whether you’re picking up Spanish for travel, Mandarin for business or French just for fun, you’re not only expanding your communication skills, you’re also giving your brain a powerful workout. But what actually happens inside your brain when you learn a language?Ìý

    The brain’s language centers

    Your brain is made up of many parts and two areas are significant for language:

    • : Located in the frontal lobe, this region helps you produce speech and form sentences.
    • : Found in the temporal lobe, this area helps you understand spoken and written language.

    When you start learning a new language, these areas get busy. They work together to help you listen, speak, read and write in your new language (Friederici, 2011).

  • What’s it like to teach English in Nepal?

    By
    Reading time: 3 minutes

    Anandi Vara was trained in teaching English in Kathmandu, Nepal before teaching at a monastery in Pokhara. There she taught students ranging from six to 10 years of age, both in groups and individually. Here she reveals the lessons she learned during her time thereÌý– including how to avoid being perturbed by a cockroach attack.

    Whatever you do: don’t freak out

    It just makes everything worse. It’s easy for things to get overwhelming – a sense that can be made worse by the feeling of homesickness, especially if it’s your first time living abroad – but thinking rationally, and getting to the source of what’s causing the worry, usually helps. It’s important, as you don't want to share your fear in lessons because you’re the teacher and need to show confidence.

    This was, however, tested to the limit when I had a cockroach dangled in front of my face. It took all my strength to stay calm. I gave an unimpressed look, thereby establishing myself as the figure of authority, which seemed to work.

    Be aware of cultural traditions

    It is important to remember that every country has its own traditions. I was teaching in a monastery, so I made sure to wear respectful clothing, even in the face of soaring temperatures. The more I learned about the Tibetan culture, the more fascinated I became by it. The students taught me how to write my name in Tibetan and the meaning behind it. I learned about Tibetan history and Tibetan culture.

    I also found that the more I showed willingness to learn about the Tibetan culture, the more I bonded with the students, so that when it was time to teach, the students were more cooperative in lessons, engaging and participating more.

    Teaching is two-way learning

    There is so much I learned teaching abroad, both in the classroom and out. Making mistakes as you begin is only natural, but it’s whether you can learn from these mistakes that counts. No two students are ever the same so it’s a constant process of learning as you go. As a result, I learned about the environment I was in – from traditional prayer ceremonies to the Tibetan alphabetÌý– and about myself, notably organizational skills and a renewed curiosity about the English language.

    Be Flexible

    Sometimes it doesn’t matter if you’ve planned your lesson down to the smallest detail – if it doesn’t take, then it doesn’t take. I was only 10 minutes into a lesson once and I could tell that I was beginning to lose the students’ attention. Not only did it show that they were uninterested, it also distracted me from what I was doing. It was at this point that I threw out my existing plan and tried a whole new lesson: I had the students up on their feet and engaging with each other and, although completely improvised, it was very successful.

    Patience is a must

    During my one-on-one mentoring session, my student seemed to have no motivation. He wasn’t learning as well as the other students and had therefore given up. No matter what I tried, he refused to cooperate, but I didn’t let it put me off. I kept trying different methods until finally finding one that he responded to. I made sentence structuring into a game. It wasn’t anything fancy and consisted of scraps of paper with words written on them.

    Although it took a lot of time to find the right angle, it was worth it because he soon realised that although it might take longer for him to pick things up, he would eventually get there and have a greater sense of accomplishment.