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 helping a student at a table

    The Global Scale of English and planning: A perfect partnership

    By

    As a teacher, I realized that planning had become an 'automatic pilot' routine from which I did not learn much. Like many others, I thought scales such as the Global Scale of English (GSE) or the Common European Framework of Reference are just that; references that are beyond the realities of their lessons.

    However, I've seen that the GSE is a very powerful resource to help us at the level of planning.Ìý

    If you're using a coursebook you may have noticed that, after completing one of the books in the series, students move up one level, such as from elementary to pre-intermediate or from intermediate to upper-intermediate.

    We all understand what it means to be an elementary or intermediate student. These levels are usually defined in terms of structures – conditional sentences, passive voice, and tenses – Simple Past, Future Continuous, etc.

    But why do students want to learn English? Using it means being able to listen or read and understand, interact with others, and communicate in writing. Even if it is parents who enroll their children in language institutes, what they want is for them to use the language. We can see a mismatch between how levels are defined and students' aims to study English.

    Here's how the GSE can help English language teachers

    First, you need the right scale for your group – Pre-primary, Young Learners, Adults, Professionals or Academic, which can be downloaded at:

    /languages/why-pearson/the-global-scale-of-english/resources.html

    Focus on your students' level. There you will see all the learning objectives that students need to achieve to complete the level at which they are and move on in their learning journey.

    What are learning objectives?ÌýThey are can-do statements that clearly describe what students are expected to achieve as the result of instruction. In other words, these objectives guide teachers in our planning to help students learn.

    When we plan our lessons, rather than working at lesson level only, we should reflect on how the activities proposed are referenced against the learning objectives of the level. We may see that some activities need some adapting in order to focus on the selected learning outcomes.

    At the level of planning as well, I also use the GSE to analyze the activities proposed in the materials I am using. Let me tell you what I do. Let's take listening, for instance. You may use the downloaded scales or the Teacher Toolkit that the GSE provides. Let's run through how this works.Ìý

    Ìý

  • 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 man with a backpack stood in a street with shops

    How to prepare for student life in the UK

    By

    Deciding to study in the UK is a big step. Moving to a country with different food, language, culture and weather can make you nervous. It is completely normal to experience this.

    You may feel overwhelmed by the unfamiliarity of these things compared to what you are used to. Studying abroad can be a very rewarding experience once you get used to your new situation.Ìý

    So how can you conquer your fears? Here are some tips to prepare for life as an international student studying in the UK.

    Research student life in the UKÌý

    Even though you're in the United Kingdom to study, you need to balance studying with a social life. Otherwise you risk boredom or worse, burnout. Luckily, students all over the world love to socialize, and British students are no exception.Ìý Ìý

    The most well-known time to join student life in the UK is at Freshers Week. This is when new students are welcomed to the university with various social events. There's a fair where university clubs and societies try to get new members. There are clubs for many interests, hobbies and sports, so it's an excellent way to meet people who share your interests. There are some pretty unusual clubs too. At Cambridge, for example, there's a .Ìý

    Freshers Week is also a great opportunity to talk to everyone you can. Whether it's in the queue to get your student card or to your neighbor in your first lecture, everybody is in the same situation as you - they know nobody and are trying to figure out who to be friends with. During Freshers Week, you can make good friends and converse with other students. It's all about meeting new people.

    Get to know the faculty and staffÌý

    On your course website you'll be able to have a look at the academic staff and Ph.D. candidate profiles. Learn about their research interests and read a few abstracts of their past publications to get an idea of their work. This will help you understand their main focus during teaching and give you ideas for independent study projects.

    You can get to know the academic staff by signing up for online events before term starts. You'll hear them talking about the course and what you'll learn on it. Think about the questions you might ask.ÌýBefore the event you should read your course syllabus. While you read, consider the reasons for choosing or arranging certain topics in a specific order. If you have any questions, make a note of them.Ìý

    You might even be able to watch past lectures or sign up for events that they are participating in. That way you'll have some familiar faces around the department when you arrive at your university.

    Find out about the student unionÌý

    Student unions are a big part of UK universities. Every university has a union that you can join. Sometimes there are a few different student unions, so you can choose the one you think would suit you best. Student unions are on-campus buildings where students can attend events, eat, study and socialize with others.

    But as well as organizing clubs, societies and social events, they can also help with any problems you might have. Every union has a welfare officer, typically a recent graduate elected to assist current students with personal issues they may encounter.ÌýÌýÌý

    An international students' officer will be available to assist with any issues overseas students may encounter. This officer will have personal experience as an international student, making them well equipped to provide support. Knowing there are people to listen and help with your problems can be comforting, even if you don't need their assistance.

    Learn about the local social scene

    University life is more than just what's happening on campus. You can investigate a whole world outside your institution. In addition to nightlife, dining and cultural events, there are also sports clubs, outdoor activities and community volunteering.ÌýÌý

    has many volunteer opportunities. It's a good way to use your skills to help others. Meeting locals and making friends is important while studying in the UK. It helps build a strong network.ÌýThe more you see of life in the UK, the more you'll get used to it and feel at ease.

    If you're worried about your level of English - don't be. People in the UK are very tolerant of how their language is used. It's a truly global language, so there's no right or wrong accent.

    If you join the local community, expect to pick up a slight accent from the place you study. It shows that you have become a part of the community.

    Follow your university on social mediaÌýÌý

    Social media is a key part of all our lives, and this also goes for university life. Schools use social media accounts to share positive information about their staff and students. They also post pictures from the campus.

    Occasionally, a student takes over their account, giving them a chance to show what it's like to study there.ÌýÌý

    Student-run sites and social accounts also give an insider perspective on student life. Sites like cover news relevant to students, and have sections that cover news at specific universities. is also a place where current and former students discuss all aspects of student life in the UK, from exams to the TV shows students like to watch.

    Pay attention to the English language testÌý

    You'll have to pass an English test for your visa to study in the UK. Treat it as a chance to learn. Focus on the test content, as it reflects the daily tasks of the UK and student life.ÌýÌý

    For example, the speaking component of the PTE Academic test, which can be used for UK visas and to access 99% of British universities, tests your ability to summarise an academic lecture. You may have to summarize a lecture for a friend who couldn't attend, not just for your classes.Ìý

    Every task on the test has a real-world application, so if you can pass the test, you can be confident that you stand a good chance of making the most of life in the UK.Ìý

    Remember, although you can do as much research as you like, there's only so much you can learn online. To truly understand a place, you must be there and learn from the firsthand experience it offers. Be ready to be surprised and take advantage of things you never thought would happen. You only get to be an undergraduate once, so make the most of every opportunity.