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.

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.

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  • A suitcase with flag stickers on sat on a map of the world

    How do English phrases travel across countries?

    By David Crystal

    All living languages change. It’s a fact of life that some people find uncomfortable, but that no one can prevent. The only languages that don’t change are dead ones.

    How does change happen? The chief way is through mutual influence, when languages – which means people – come into contact with each other. An immediate effect is that words and phrases begin to be exchanged.

    Origins of English

    The history of English shows this taking place from the very beginning. When the Germanic tribes first arrived in Britain, bringing with them the dialects that would become English, their vocabulary already contained words and phrases borrowed from Latin, a consequence of the interaction with the soldiers of the Roman Empire.

    Today we think of such words as 'butter', 'cup', 'kitchen', 'mile', and 'street' as true English words, but they are all Latin in origin ('butyrum', 'cuppa', 'coquina', 'mille', 'strata'), taken into Germanic while the tribes were still on the European mainland.

    The process continued over the centuries. An everyday word like 'take' reminds us of the Viking invasions, for this came from Old Norse 'tacan'. So did 'knife' (from 'knifr'). Even basic grammatical items were affected: 'they', 'them', and 'their' are all from Old Norse.

    When the French arrived, in the eleventh century, the borrowing became a flood, with thousands of French words expanding the vocabulary to an unprecedented size, in such domains as law, religion, politics, food, and the arts – 'duke', 'abbot', 'war', 'peace', 'pork' and 'beauty'. During the Renaissance, Latin added tens of thousands more.

    In all cases, the words traveled because cultural contact – in its broadest sense – made them do so.

    The history of contact

    This history of contact is one of the reasons that English has so many near-synonyms: we can 'ask' (from Old English), 'question' (from French), and 'interrogate' (from Latin). We can talk about a 'fire', 'flame', and 'conflagration'; 'kingly', 'royal', and 'regal'. But although French and Latin are the dominant voices, they are put in the shade by the accumulated impact of the many languages that English has since encountered as its speakers moved around the globe, especially in the days of the British Empire.

    Today, a search through the files of any major dictionary shows the presence of hundreds of languages, from 'aardvark' (Afrikaans) to 'zygote' (Greek).

    It’s been estimated that around 80 percent of present-day English vocabulary comes from languages other than the original Anglo-Saxon Germanic. English seems to always be a vacuum cleaner of a language, sucking in words from whichever culture it was in contact with. The process continues. In recent years, dictionary writers have been considering such new borrowings of words from other languages.

    But not everything in language change is due to borrowing. When we look at recent lists of updates in the dictionary world, we find hundreds of phrasal expressions, such as 'solar farm', 'travel card', 'skill set', 'cold caller', 'air punch', and 'set menu'.

    Blends of existing words form an increasingly large component of modern vocabulary, such as 'glamping' (glamorous + camping) and 'Pokemon' (pocket + monster), as do internet abbreviations, such as 'GTG' (got to go) and 'BRB' (be right back).

    And it’s here that we see the most noticeable phenomenon of the last few decades: the impact of English on other languages. The traveling is now going in both directions.

    Over a decade ago, Manfred Görlach published his Dictionary of European Anglicisms, showing English to be "the world’s biggest lexical exporter”. The book lists hundreds of words and phrases that have entered the languages of Europe. A small selection from letter 'A' shows 'ace' (from tennis), 'aerobics', 'aftershave', and 'aqualung', as well as phrases such as 'acid house' and 'air bag'.

    The factors are exactly the same as those that brought foreign words into English in the first place, such as business, culture, medicine, sport, the arts, popular music, science and technology. The difference is that these expressions come from all over the English-speaking world, with American English the primary supplier, thanks chiefly to its presence in the media.

    The impact of media

    It is the media that provides the main answer to the question “How?”. In the old days, face-to-face contact caused expressions to be shared, and it would take time for words to travel – a generation before a word would become widely used. Today, the use of English in film, television, and especially the internet allows 'word travel' to take place at a faster rate than ever before.

    A new word or phrase invented today can be around the globe by tomorrow, and if it appeals it will spread on social media and become part of daily use in no time at all. Even an everyday phrase can receive a new lease of life in this way.

    Many countries try to resist the borrowing process, thinking that an uncontrolled influx of English expressions will destroy their language.

    The evidence from the history of English shows that this does not happen. Because of its global spread, English has borrowed more words than any other language – and has this caused its destruction? On the contrary, in terms of numbers of users, English is the most successful language the world has ever seen.

    Borrowing does change the character of a language, and this too is something that causes concern. But again, I ask: is this inevitably a bad thing? Shakespeare would have been unable to write his characters in such an effective way without all those borrowings from French and Latin.

    Much of his linguistic playfulness and creativity relies on how everyday words are contrasted with their scholarly or aristocratic counterparts. In Love’s Labour’s Lost, Don Armado gives Costard a coin as a tip, calling it a "remuneration".

    Costard has no idea what the word means, but when he looks at his coin he realizes he’s been given a tiny amount. “Oh, that’s the Latin word for three farthings”, he reflects. “I will never buy and sell out of this word”. It always gets a laugh from an audience.

    Today's challenges

    Keeping up-to-date with language change is probably the greatest challenge facing foreign language learners because there is so much of it.

    Textbooks and teachers face a daily risk of falling behind the times. But the risk can be reduced if we build an awareness of change into the way we present a language. And understanding the natural processes that underlie linguistic change is the essential first step.