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

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    6 language learning techniques for beginners

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    Reading time: 4 minutes

    So you’ve just started to learn a new language (or just set up a resolution to learn one), you're not alone; every day there are embracing the challenge of mastering a language. It can be tricky to know where to start, and sometimes the biggest learning hurdle.

    No matter what language you're trying out (and whatever your native language), there are always solid methods to help start your journey off and help reach your language learning goals. Here are some suggestions to help you get started.

    Chunking technique

    Rather than attempting to memorize lengthy lists of words, it's more effective to break them down into smaller, more manageable chunks. You can group the words by themes or categories, such as food, colors or daily activities. Additionally, you can use mnemonic devices or create associations to help you remember them more efficiently.

    For example, if you're trying to learn colors, you could use the acronym "ROYGBIV" and make a phrase out of that, like ‘Richard of York gave battle in vain’ to remember the colors of the rainbow: red, orange, yellow, green, blue, indigo and violet. ÌýYou can make whatever acronyms or phrases are easiest for you to remember.

    This technique can also be used to remember rules or concepts. By associating them with memorable phrases, images or stories, they become easier to recall and apply in practical situations.

    Spaced Repetition System (SRS)

    Use spaced repetition systems like Anki or Quizlet to create flashcards for vocabulary. These systems use algorithms that show flashcards at intervals based on your familiarity with the words. Review flashcards regularly, focusing more on unfamiliar words to reinforce memory retention.

    To create effective flashcards, it is important to focus on quality over quantity. Instead of trying to memorize large amounts of words at once, start with a smaller set of words and gradually add more as you become more comfortable. When creating your flashcards, include both the word and its definition. You can also include example sentences or images to help you remember the word more easily.

    The more you practice something regularly the more likely it is to stick in your . You’ll be surprised how much you can retain over time with this technique that’s based on science.

    Pomodoro Technique

    A classic but essential technique. Divide your study time into short, focused intervals using the Pomodoro Technique. Set a timer for 25 minutes of concentrated language practice, followed by a 5-minute break. Repeat this cycle and take a longer break after every 4 cycles (2 hours).

    This method boosts productivity and maintains focus during study sessions. It is great for those days when your attention span isn’t as sharp as usual. Find an online Pomodoro .

    Visual learning aids

    If you are feeling overwhelmed by the amount of information you are trying to learn, creating visual aids such as mind maps and infographics can be a helpful way to simplify complex concepts and make them easier to understand.

    For example, when studying a new language, you may find it helpful to create a mind map that breaks down the different grammar rules, verb conjugations and key phrases you need to know. This can help you see how all of the different elements fit together and make it easier to remember them when you need to use them. It can be a great way to also notice patterns, which can be helpful for understanding a concept or language rule.

    Vocabulary notebook

    Designate a notebook or use digital tools to create aÌývocabulary repository. Divide it into sections based on themes. For example, you could have a section for business vocabulary, another for scientific terms, and so on. This will help you to organize your learning and make it easier to find and review specific words and phrases.

    As you come across new words, be sure to add them to your vocabulary repository right away. Include the word, its definition and an example sentence to provide context. You can also add images or audio recordings to help reinforce your understanding of the word.

    The great thing about designing your own book is that you can present it however you want and in whatever way works best for you. Some people find the act of writing their learnings useful to remember what they’ve learned.

    Regularly reviewing your vocabulary repository will help you retain the words you have learned and expand your knowledge over time. So make sure to set aside some time each week to review your vocabulary and add new words as you come across them.

    Listen and repeat

    Find beginner-friendly podcasts, , TV shows or audio dialogues in the target language. Listen attentively and pause at intervals to repeat what you've heard. Focus on mimicking the speaker's pronunciation and rhythm. This technique aids in comprehension and speaking fluency.

    There are many free resources available online that can help you with this type of listening practice. YouTube is a great place to start, as there are many beginner-friendly clips available in a wide variety of languages; for example, if you're learning Spanish, there are plenty of podcasts available online and on Spotify.

    These specific language learning methods, when incorporated into your language study routine, can significantly help aid your progress as a beginner and keep you on track. Experiment with different methods to find what works best for your learning style and stick to it.

    Don't forget to try out different language learning strategies, even the ones that may seem weird or unusual. You might be surprised at what you find works well in improving your language skills.

    If you're trying to learn English, make sure to read our blog post 6 easy ways to learn English or 3 ways to learn new English words.

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    How to recruit more effectively: leveraging language assessment AI

    By Samantha Ball
    Reading time: 3 minutes

    There areÌýÌýwhy recruiters use artificial intelligence (AI) tools in their hiring process: to save time, provide valuable insights and to make their jobs easier.

    The recruitment process is vital to any thriving business, but it can be time-consuming and labor intensive. Sourcing candidates, screening resumes, conducting interviews and making hiring decisions can be stop-start, with some time-wasting tasks and reprocessing. However, as technology continues to evolve, the role of AI in recruitment is becoming increasingly important.

    With the help of AI, Talent Acquisition leads can improve their recruiting processes, save time and find better-quality candidates. believe AI greatly enhances talent acquisition and retention.

  • A teacher stood at a students desk helping them

    How the GSE can help teachers personalize activities

    By

    Reading time: 4.5 minutes

    Teaching is an art form that thrives on adaptation and personalization. When dealing with language instruction, ensuring that each student is engaged and effectively learning is of paramount importance. In my experience as a teacher, I have learned that we should always teach our students rather than the coursebook or the syllabus. I think most teachers would agree with this.

    However, it may be challenging to adapt activities to cater to our learners’ needs. What does personalizing an activity mean? How can we make it more accessible to our English learners? One would think that making the answers more obvious can be the way to go. Yet, this does not really help students learn and make progress. That's where the Global Scale of English (GSE) comes in as a valuable tool for personalizing teaching activities.

    The essence of personalized learning

    Personalizing an activity in language teaching does not simply mean making the responses more obvious. Instead, it's about tailoring the exercise to elevate the student's learning experience and potential for progress. This demands an insightful approach during the preparation phase of any given lesson.

    Utilizing the GSE in language teaching

    Let’s analyze this listening activity at A2 level for a group of adults:

    Audio script example:

    Emma: Are you working on the Media project?

    Vic: Yes. I may start working on a new project in a couple of weeks, but for now I’m writing the objectives for Media. Why?

    Emma: Well, Adam wants to see the photos for the project. He needs them for the ads.

    Vic: Oh, they’ll be ready next week. OK?

    Emma: Awesome! Thanks. Any plans for the weekend?

    Vic: Well, I have to work on Saturday. We’re taking the Media pictures in the morning, but we’re just going to have fun at the beach in the afternoon.

    Emma: Nice!

    Vic: What about you? What are you doing this weekend?

    Emma: I’m going to a concert on Sunday at 3 pm.

    Vic: That sounds fun!

    Listen and write T (true) or F (false)

    1. Vic is working on a new project.

    2.Ìý Vic is working on Saturday morning.

    3. Emma is going to a concert on Sunday evening.

    GSE Descriptors

    Upon dissecting this example by the GSE descriptors, we can identify the learning objectives that align with an A2 level:

    • Can identify simple information in a short video, provided that the visual supports this information and the delivery is slow and clear. (GSE 30)

    • Can identify basic factual information in short, simple dialogues or narratives on familiar everyday topics, if spoken slowly and clearly. (GSE 32)

    • Can understand the main information in short, simple dialogues about familiar activities, if spoken slowly and clearly.Ìý(GSE 33)

    • Can identify key information (e.g., places, times) from short audio recordings if spoken slowly and clearly. (GSE 33)

    We know that learners should be given a global task first for overall listening, which is also one of the communicative objectives in the Global Scale of English: