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

Explore our educator section

More blogs from ÃÛÌÒapp

  • A teacher stood at the front of a class holding a tablet in front of adult students

    9 steps to teaching advanced business English

    By Margaret O'Keeffe

    The challenge of teaching business English to C1 level students

    Once your English students reach a B2 level of English, they’re fairly competent communicators. For many learners, their motivation to improve starts to suffer when they reach this intermediate plateau. They understand almost everything and can express themselves clearly enough - so why would they want to continue learning English and achieve a C1 level of English?

    The CEFR describes C1-level learners as proficient users of a language. C1-level students have a high proficiency in English and perform well in an international work environment.

    How can we help our upper intermediate students reach this level and see the benefits in their own lives and careers? Here are nine steps you can take as an English language teacher to help your students achieve language proficiency.

    Ìý

  • A business woman in a suit sat at a laptop

    6 tips for teaching business English to low level learners

    By Margaret O'Keeffe

    The CEFR describes A1 and A2 learners as ‘basic users’ of a language. So how can we help these students to develop their English for the workplace?

    Here are our six top tips:

    1. Focus on high-frequency vocabulary for work

    Learning English vocabulary for work context is the top priority for many low-level learners in business English classes. It helps them to communicate their message in a simple, effective way. This makes it important to teach common words and set expressions for everyday work situations.

    These include:

    • lexical sets (words related to the same topic or situation) – for example, days, months, numbers, verbs to describe work routines, verbs in the past.
    • common collocations with verbs and nouns (for example, manage a team, have meetings, place an order, solve a problem).
    • functional language and fixed phrases – greetings (How are you? Nice to meet you.) and offers (How can I help you? Would you like…?).

    2. Help students with vocabulary learning

    Teach vocabulary items in realistic contexts. For example, phone calls, to-do lists, short emails, text messages etc.

    While it might be tempting to give students lots of vocabulary to memorize, this can cause overload, be frustrating and ultimately demotivating for learners. Instead, you should aim to present eight to ten new words in a lesson as a general rule. This is an achievable number for working memory and helps to build learners’ confidence. The number of words can be a little higher if items are easy to show in images or there is repetition; for instance, the numbers 20 to 100.

    Have students make simple decisions about new words, as this helps with recall later. Start with simple tasks, such as matching words and pictures or verb and noun collocations they’ve seen in a short text (for example, managing a team, call customers, writing emails, etc.). Next, ask students to complete sentences using the target words and write their own sentences using these words.

    Getting students to personalize new vocabulary makes it more memorable, for instance writing sentences describing their work routines. Repetition also aids long-term memory, so make sure vocabulary is recycled in the materials in later lessons.

    Finally, make a list of vocabulary games to use for revision exercises, warmers and to finish classes.

    3. Maximize student speaking time

    Learners need to develop their English-speaking skills for work. The classroom is a safe, low-stakes environment for them to gain fluency and confidence.

    Use the audio and video scripts of short dialogues or an extract from a longer script. Students read the dialogue aloud in pairs or groups. Give feedback by drilling the stress and rhythm of any words or phrases which were difficult with the whole class. Back-chaining phrases – starting with the last sound and building up going backwards – is an excellent way to drill. Get students to swap roles and repeat the task.

    You can also use another technique called disappearing dialogue. Put a short dialogue on the board for students to practice in pairs. Then delete parts of the dialogue and ask them to repeat the task, swapping roles each time. Gradually delete more parts to increase the challenge. Students can reconstruct the dialogue as a final task.

    Moreover, surveys, questionnaires, true/false games, and information-gap exercises are ways to practice speaking in English, target structures, and vocabulary.