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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    1. Know your tone

    Always consider who you are writing to and adapt your language accordingly. Emails are less formal than letters, so it’s fine to start your email with “Hi” or “Good morning” – but it may be better to write “Dear…” if you are emailing someone for the first time or if they are senior to you. Similarly, ending emails with “Best/kind regards” rather than “Yours sincerely/faithfully” works well, with the latter being more appropriate for a formal email. Whatever the relationship, though, don’t feel tempted to use laid-back, colloquial expressions like “Hey, you guys”, “Yo!”, or “Hi folks”.

    2. It’s all about the titles

    It’s increasingly common to use first names in international business communications, so don’t be afraid to do so. Another title to consider is your email subject header: a short, clear text is important as busy people often decide whether to even open an email depending on the subject header. Examples of a good subject header include “Meeting date changed”, “Quick question about your presentation”, or “Suggestions for the proposal”.

    3. Use a professional email address

    If you work for a company you’ll be using your company email address. But if you’re using a personal email account because you’re self-employed or looking for a new job, you should be careful when choosing that address.

    You should always have an email address that includes your name so that the recipient knows exactly who is sending the email. Email addresses that you created while you were in school or college (IloveJohn@… or “Beerlover@…) are not appropriate for the workplace!

    4. Limit the small talk

    Small talk can help to build relationships but it doesn’t need to be overly personal. A simple “I hope you are well” or “How are things?” will usually suffice. Also, be cautious with humor as it can easily get lost in translation without the correct tone or facial expressions that accompany face-to-face meetings. It’s safer to leave out humor from emails unless you know the recipient well.

    5. Keep it simple

    Emails are intended to be written, read and understood quickly, so only include the important details – and avoid saturating your message with unnecessary information.

    6. Proofread every message

    Always check your emails before pressing Send. Read and re-read your email a few times, preferably aloud, to ensure there are no spelling or grammatical mistakes. And never just rely on the auto spell-check; spell-checking software doesn't always understand the context of your writing and can throw you off with incorrect suggestions.

    Happy emailing.

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    There are many benefits to studying in a group, ranging from reducing procrastination and boosting your confidence to gaining new perspectives and learning faster. Many English language learners enjoy working in a group, and many English language teachers recommend it. Here’s how to make studying in a group work for you or your students…

    1. Create an effective group

    Even though you love spending time with your friends, don’t base study partners on friendship. Instead, look for people who stay alert in class, take notes, ask questions, and respond to the teacher’s questions – and don’t make the group too big. An ideal size for a study group is three or four students.

    It’s a great idea to try to meet on the same day and time each week because treating the study session as you would a class helps you to keep to a schedule and ensure that everyone attends.

    Finally, hold study group sessions in a place free of distractions with room to spread out the materials. This will help to ensure that you don’t end up talking about the latest movies or songs instead of studying the future tense!

    2. Decide on the topics and set goals

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    For example, if you’re using a novel written in English to learn more about the language, just think about one aspect of it, such as a couple of the characters, rather than trying to discuss the entire book.

    3. Prepare effectively

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    Also, make a list of anything you aren’t sure you understand so that you can discuss it with your fellow learners. There are sure to be different things you all need explaining in more detail, so you can help each other to understand. Which leads us on to…

    4. Learn from each other by communicating well

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    If your study session reveals points of disagreement or confusion that you cannot resolve as a group, make a note of it and ask your teacher.

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    Educating young learners: Making phonics fun

    By Hawys Morgan

    For many young learners, reading and writing can be one of the most challenging steps in their English learning journey. Even fluent English speakers often find it difficult to understand the connection between how English is pronounced and how it is written.

    Let’s explore how phonics can be a valuable and fun tool to help students and teachers understand this connection.

    What is phonics?

    Phonics is a method of teaching learners how to read by making the connection between sounds and letters. There are around 44 different sounds used in English, and around 120 different ways of writing them down.

    Children learn to identify and say individual sounds (phonemes) and what letter or groups of letters can be used to write that sound down (graphemes). This helps children to read and spell words. For example, the /k/ sound is frequently written using these letters:

    • k as in kite
    • c as in cat
    • ck as in back

    When children learn to read using phonics, the sounds are read out in isolation, for example, b-a-ck. Then they are blended together to form the whole word: back.

    How to teach phonics

    Other methods of learning how to read and spell rely on students memorizing every new word they encounter – that’s potentially thousands of new words! On the other hand, phonics gives students the tools and confidence to read and spell unfamiliar words autonomously. If they know the sounds, they can read the word.

    Simply drilling sounds and letters will quickly become dull for students, so here are some practical, fun phonics ideas you can try out in the classroom.

    1. Use music

    Music can create a positive atmosphere for teaching phonics, and it helps children to memorize sounds in a lively, enjoyable way. Furthermore, it can improve pronunciation and listening skills.

    • Use musical instruments or clap to help students break words into individual sounds.
    • Alternatively, use ‘robot talk’ – say the words in a robotic way, breaking up the words into their component sounds, for example ‘r-e-d’.
    • Tongue twisters are useful for working on the initial sounds in words. Try creating tongue twisters using known vocabulary and students’ names, e.g. Sara sings in the sun.
    • Many ELT courses provide phonics songs that practice new sounds. However, you can also adapt well-known songs to teach phonics.

    Example song:

    Clap your hands and turn around!

    Put your hands up!
    Put your hands down.
    Clap your hands
    And turn around!

    Put your head up!
    Put your head down!
    Clap your hands
    And turn around.

    Put your leg up!
    Put your leg down!
    Clap your hands
    And turn around.

    2. Move your body

    Learning through movement comes naturally to many young learners and can be a dynamic part of your phonics routine. Incorporating movement into your lessons can motivate students and help them retain the sounds and letters.

    • Add an accompanying action when you present a new phonics sound and its corresponding letter/s. For example, say, ‘S, s, s, snake’ and make a snaking movement with your arm. The action becomes a visual prompt, so students call out ‘S!’ whenever you do the action.
    • Air drawing can be great fun. Have students trace the shape of letters in the air with a finger while repeating the corresponding sound. This is also good pre-writing practice.
    • You can even challenge students to work alone or in pairs to make letter shapes with their whole bodies!

    3. Make phonics tactile

    To really embed the connection between the shape of the letters and the sounds they represent, get children to use their hands to feel the shape of the letters while they repeat the sounds.

    These tactile phonics activities have the added advantage of working on fine motor skills, which in turn will improve students’ handwriting.

    • Show students how to trace the shape of the letter in a tray of sand while repeating the sound. Alternatively, try tracing the letter shape in shaving foam.
    • Try modeling the letter shapes out of playdough or a piece of string.
    • A fun pair-work game involves one student silently drawing a letter on their partner’s back. Their partner must guess the letter and say the sound.

    4. Be creative

    There are wonderful, creative ways you can explore phonics with your students. For younger students who don’t yet have the fine motor skills to write letter shapes, using arts and crafts can be an enjoyable way to reinforce the link between the letter/s and the sound.

    • They could make letter shapes from dried pasta or use junk modeling.
    • Have your students decorate letter shapes by painting, coloring, or collaging. This will help them memorize the shapes. Encourage them to repeat the sounds as they do this, or play a phonics rhyme in the background so the association between the sound and letter/s is constantly reinforced.

    Create class displays for different sounds using a variety of pictures and objects starting with that sound. Use them for revision and classroom games. Try splitting the class into teams and then calling out a sound, or a word starting with that sound. The first team to touch the display with the matching letter/s wins a point.

    5. Play games

    Many popular ELT games can be adapted to teach phonics. Games are a great way to bring phonics to life and to give young learners the confidence to produce the sounds themselves.

    • Play ‘Whispers’. Students sitting in a circle whisper a sound rather than a word to the child next to them until it reaches the end of the circle. The last child says the sound aloud, or points to the letters that correspond to that sound.
    • Get children to create their own sets of cards with sounds and pictures on them. These can be used to play card games like snap and pairs.
    • Other games such as i-spy, board rush games, bingo and lucky dip, can be easily adapted to teach phonics.

    Whether you dedicate a whole lesson or just five minutes of your lesson to phonics, make sure to have fun!