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 in front of a classroom in front of a whiteboard with stickynotes, talking to students

    Six of the most famous British stories for English teachers

    By Anna Roslaniec

    Sometimes, it’s nice to share cultural insights with our students so they can get a deeper understanding of the context of the language they are learning. However, without lots of time and money, it can be tough to travel to an English-speaking country yourself and experience what life is like first-hand.

    But what if you could learn about British history, customs and culture from the comfort of your sofa?

    That’s right - in an instant you could be transported back to the dark cobbled streets of 19th century London, to an industrial town in northern England or a rural village in Surrey.

    Today, we want to share six English stories set in Britain that provide cultural, historical and social aspects of British life, both past and present.

    So sit back, relax and let us take you on an adventure.

    1. Emma

    Written by (1775-1817)

    This story about the intelligent and beautiful Emma was first published at the end of 1815. The book, which takes place in a fictional village called Highbury (located in the charming county of Surrey), covers themes such as romance, social class and female empowerment.

    Emma is a social person who enjoys seeing people happy and contented. She spends her time arranging marriages between her friends but sometimes makes mistakes. Will the problems she causes upset people? And can she find love herself?

    2. The Picture of Dorian Gray

    Written by (1854-1900)

    This philosophical yet supernatural thriller, first published in 1890, is full of lies, secrets and mystery. The tale revolves around the main character, Dorian Gray, who after inheriting a property from his grandfather, travels to London and soon makes new friends. One of his new acquaintances paints a portrait of Dorian, who makes a dangerous wish that he would give anything - even his soul - to stay as young and good-looking as he appears in the painting.

    Soon, things start to go wrong and his life gets out of control. But he doesn’t seem to get older. Why? The terrible secret he’s hiding in his attic is the answer. What could it be? Allow yourself to travel back to Victorian times and see London through the eyes of this handsome and hedonistic young man.

    3. Middlemarch

    Written by (1819-1880)

    Written under Mary’s pen name,George Elliott, this work of realism was first published in eight installments during 1871 and 1872. The story, set in the fictitious Midlands town of Middlemarch from 1829-1832, tells a tale of science and discovery. It follows Dorothea, a young woman determined to change the world and Dr. Lydgate, an ambitious man who wants to be a leader in science. Dorothea and Dr. Lydgate are both married, but soon their marriages go wrong.

    Can they ever be happy? Will they achieve their dreams? Although the central theme of the book revolves around the marriage of the two main characters, with many historical references such as the 1832 Reform Act, the beginnings of the railways and the death of King George IV, Middlemarch is great for those who are interested in history as well as provincial life.Ìý

    4. Four Weddings and a Funeral

    Written by (born 1956)

    Those looking for a more modern look at British life can learn plenty about customs and cultures in this contemporary book, which has been adapted from one of Britain’s funniest and most popular films. Released in 1994, Four Weddings and a Funeral is about Charles (played by Hugh Grant in the film), a charming man who is very unlucky in love.

    One day, during his friend’s wedding, he meets a beautiful girl called Carrie. Unfortunately, she does not plan to stay in England, and travels back to the United States. But they keep meeting each other, so maybe things can work out for the couple.ÌýLaugh while discovering the ins and outs of the British social scene in this romantic comedy.

    5. North and South

    Written by (1810-1865)

    North and South, published in 1855, is about a young woman named Margaret Hale who moves with her parents from rural southern England to an industrial town called Milton in the north. There, she meets a wealthy mill owner named Mr. Thornton, and though she dislikes him, he immediately falls in love with her.

    During her time in Milton, she witnesses what it’s like to work in the mills where employers and workers constantly clash. As his workers go on strike, will Mr. Thornton be able to charm Margaret? This complex and provoking story follows the working class struggle during the .

    6. Oliver Twist

    Written by (1812-1870)

    Published in 1832, Oliver Twist was Dickens’ second novel. The story tells the tale of a young orphan we can all feel for. Oliver is brought up in a workhouse where he is beaten, starved and poorly treated. With no parents to look after him, he decides to run away to London, where he joins a gang of thieves.

    His new friends look out for him, but can they protect him from a life of danger and crime? An interesting look at the darker side of Britain’s capital, Oliver Twist is still popular today with film, musical and TV adaptations.

    Want some more reading inspiration for your English lessons?

    Discover graded Readers featuring some of the world’s best-loved authors.

    ÃÛÌÒapp has Readers adapted from classic English novels with audio files and a comprehensive teacher resources section, meaning you can use them in class with your students too.Ìý

  • A group of children sat in a park high fiving each other

    Back to school: 5 team building activities to help break down boundaries

    By Anna Roslaniec

    At the beginning of term adolescent learners are often shy, embarrassed and awkward. They are reluctant to speak English in front of their peers or show enthusiasm in class, often suffering from social pressure and lack of self-confidence. It can take weeks or months for students to get to know each other and form bonds. However, don’t despair if your teen learners are like this. There are plenty of team-building games and activities you can do to help students build relationships that will allow them to feel comfortable and relaxed in the classroom.

  • A teacher stood in front of a classroom of students sat at their desks

    5 ways to deal with mixed ability students in secondary classes

    By Anna Roslaniec

    No two teenagers are the same. Within all of our classes there tends to be not only a range of English proficiency levels, but also general learning styles, maturity, motivation, and personalities. This diversity can bring some challenges, but also opportunities to vary your classroom activities and teaching methodology.

    Here are some ways to help deal with mixed-ability classes and ensure all your students experience success in their language learning journeys.

    Ìý