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 ÃÛÌÒapp

  • A teacher leaning on a table where students are working on various activities

    6 tips for planning your first English classes

    By Nicole Kyriacou

    You are nervous, yet excited. You want to appear relaxed and fun, but still be taken seriously. Most of all, you are keen to make an excellent first impression.

    With all that in mind - planning your first English classes of the year can be a daunting experience.

    Here are six things to consider when planning your first classes:

    1. Set clear aims

    Whether you are teaching young learners, teenagers or adults, it’s important you discuss the aims and objectives of the course from day one. You’ll need to learn more about your students' needs to do this. Why are they learning English? Do they want to prepare for an official exam? What activities do they enjoy? What things do they need to improve the most?

    The way you do this will depend on the age of your learners. For example, with adults and teens, you could get them to interview each other and write a report about what they found out. With younger children, do a survey they can complete using smiley faces.

    2. Find out students’ interests

    Although you should understand your students' needs and why they want to learn English - to help make your classes relevant and engaging - you should also discover what they enjoy doing outside of class.

    To do this, get students to write mini bios you can stick around the classroom. Or have them prepare presentations where they share something they are passionate about with the rest of the class - using coursebooks. As a class, go through the contents page, vote on which topics students find most interesting, and start with those.

    3. Break the ice

    You want your first class to be fun so that students are motivated, and associate English language learning with something they can enjoy. Ice-breakers can also be an excellent way to get to know each other and learn about your students' current level of English.

    Activities where students have to ask each other questions work well.

    4. Provide a comfortable environment

    Young learners and teenagers tend to be shy at the start of a course - especially if they don’t know each other. Develop a rapport and break down boundaries by including team-building activities in your first class.ÌýYour aim is to have all the students feeling more comfortable with each other before the end of the lesson so that there are no awkward silences in future lessons.

    5. Manage expectations

    Managing expectations is an essential part of a teacher's job. Make sure in the first class you are clear about what you expect from your students and what they can expect from you.

    Have students brainstorm the rules for the class and then make a big poster or ‘class contract’ which all students have to sign. Display the poster on the wall so you can always refer to it if someone misbehaves.

    Try to keep the rules as positive as possible. Instead of writing: 'Don’t speak your first language', write: 'Try to always speak English and ask if you don’t know a word'. If you are feeling really brave, you can even get your students to devise a list of rules for you which you can display on the wall next to theirs.

    6. Make it challenging

    It’s great making your first lesson fun - but there’s nothing more motivating than leaving a new class and feeling like you’ve made a good decision and you are going to learn lots (and you aren’t wasting your time or money). This is especially important for adult learners.

    So, as well as getting to know each other and finding out their needs, teach them something new. This could be 10 new pieces of vocabulary, how to structure a letter or report, or a list of resources they can use at home to practice their English.

  • Three young people sat outside eating pizza and smiling

    English food names explained: A culinary journey through language

    By

    Food is not just a means of nutrition; it can be a vibrant part of a culture's identity. English cuisine, influenced by its history, boasts a range of interesting and sometimes puzzling food names (some even puzzling fluent English speakers).ÌýLet's explore the stories behind some of the most well-known English food names.

    Ìý

  • A man smiling in a coffee shop, with a coffee in one hand and paying for it with his card in the other

    Studying in the UK: A students' guide to budgeting

    By ÃÛÌÒapp Languages

    Studying at a UK university can be an amazing experience, but it comes with financial obligations. If you're thinking about studying abroad, it's essential to thoroughly research the cost of living in the UK and create a budget that works for you.

    We’ve created a simple guide to help you get an idea what to think about when it comes to researching the living expenses in the UK for international students. To make sure you're prepared before you head off to the UK.

    Consider all costs

    As you prepare for your trip abroad, there are various expenses you'll have to pay for before leaving your country. These one-time expenses include fees for a UK student visa, university fees for international students, and course materials.

    Although these costs can be significant, it's important to include them in your budgeting.

    Recurring expenses

    After moving to the UK, you will have regular expenses to take care of such as rent, transportation, household and phone bills. These expenses remain consistent throughout the year and can be easily planned for.

    Unplanned expenses

    As an international student in the UK, you may face various living expenses that can vary based on your individual circumstances.

    For example, If you often travel on weekends or spend a lot of time going out with your friends, it's best to overestimate those expenses.

    It's important to consider your expenses for socializing, shopping for clothes, and pursuing hobbies. If you have a limited budget, it's crucial to monitor these expenses closely.

    Researching the cost of living in your area

    If you're planning to study in the UK, keep in mind that the cost of living will depend on your location. Living in a big city versus a small town can result in significantly different accommodation costs.

    For instance, the average one-bedroom rental can range from £1100 in a smaller city like Oxford to £1,695 in metropolitan London.

    If walking isn't an option for you, then you should consider budgeting for transportation. In Glasgow, a monthly pass for public transportation costs £63, while in Manchester, it will cost you £74.

    If you're someone who likes to stay active and exercise, you may also need to account for workout costs. Even with student discounts, joining the university gym in Cambridge will cost students about £35 per month, compared to £22 at the on-campus facilities in Leeds.

    Where to find local information

    Before deciding where to study, it's important to research the cost of living in different cities and regions to ensure it fits within your budget due to the variation in costs.

    Do you know any international students who have studied at the university you plan to attend? Or is there a student organization you can contact for information?

    Reaching out to current students can provide insight into their daily expenses and they might even offer great tips on where to find good deals or places to avoid.

    The cost of student housing varies based on the type of accommodation you prefer. Are you interested in living on campus, renting your own place, or sharing with fellow students off campus? Most schools provide comprehensive details about housing options, including contact information for potential roommates, landlords, or homestay families.

    Handy tip:

    To help with budgeting as a student in the UK, you can use a like the one provided by the Universities and Colleges Admission Service (UCAS).

    The calculator also offers the convenience of selecting your school from a list for accurate local costs.

    Part-time UK jobs for international students

    With all these expenses, a bit of extra income would be helpful for any student. One possible way to supplement your finances during your studies is through tutoring. You can consider tutoring children or your fellow students at the university. It's important to note that international students are allowed to work up to 20 hours per week during the school year while on a student visa.

    Your university's career center can assist you in finding part-time work opportunities, especially if you are looking to gain experience in your field of study. Maybe you're looking to work in a pub or restaurant to improve your English skills and experience the local culture.

    Scholarships are available for both undergraduate and postgraduate studies, either directly from universities or through government initiatives. Non-EU nationals seeking postgraduate studies can apply for .

    An example of a student budget

    Although it may seem overwhelming, estimating your cost of living only requires a few calculations. Simply add up your fixed and variable expenses, as you would if you were living in your home country.

    As a helpful reference, we have provided an example of a monthly budget for a student living in Nottingham. The budget is calculated using average spending data obtained from a UK student budget calculator.

    Item

    Cost

    Rental apartment

    £385

    Transportation (monthly pass with student discount)

    £49

    Utility bills (electricity, gas, water, etc)

    £46

    Gym membership (university gym)

    £23

    Phone and internet

    £27

    Grocery shopping

    £73

    Bank fees

    £30

    Clothes and personal items

    £50

    Takeaway and eating out

    £70

    Total

    £753

    It's common to come across discounts for students, like deals on food at campus eateries, special phone plans, or lower prices at certain shops and restaurants.

    Don't miss out on these opportunities and make sure to ask about them. Keep in mind that this budget doesn't cover expenses for shopping or hobbies, so take those into account based on your individual situation.

    If you're able to work while studying abroad, it can help ease some of the financial strain. UK residents who require additional support may be eligible for .

    There are lots of regarding financing and budgeting whilst abroad, so make sure to do your research and check them out.