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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  • A child and parent laying on a carpet staring at eachother and smiling

    Mindfulness activities for kids to reduce stress

    By Amy Malloy

    How can we help children (and ourselves) deal with turbulent situations?

    As humans, we are programmed to position ourselves according to the constants around us: people, structures and boundaries. When those constants shift, it can be unsettling for adults and children.

    Sometimes we find ourselves in unprecedented situations, and we each have our own approach to managing things. If you feel confused and without direction because of a turbulent situation, please know that that is okay.

    We’ll look today at why that is, to help us understand ourselves a little more and why these simple mindfulness activities can help us navigate it.

    What causes social stress?

    There may be many reasons for feeling stressed in life, but during turbulent times in society, it is often due to not feeling safe.

    Something in our environment is alerting our survival instinct. This makes our brains produce stress hormones, which get us ready to fight the threat, run from it, or freeze until it’s gone away.

    The threat might be to our physical or even social survival – and the two are linked. Things can feel even scarier when we also feel isolated from our social group, which keeps us protected from that threat.

    Human beings are social by nature. We live and work in communities, we connect through love and empathy and we protect each other. There’s truth to the saying“there’s safety in numbers”.

    But it’s not just about safety. We also define ourselves by comparing ourselves to others and working out what we are not.

    Research has found that we identify deeply with our role in society and the ‘pack’ to which we belong. This holds deep ties with our sense of safety, contentment and self-esteem. If the boundaries by which we define and position ourselves have shifted or continue to shift, we will feel unsafe, threatened and therefore stressed.

    Are children affected by social stress in the same way?

    If we then apply this to children, the constants to whom they look for security are the adults in their life. If the adults are behaving differently, the children will feel a shift and feel unsafe and stressed too. If they don’t have their friends alongside them for social positioning, this too can lead to them feeling confused and uncertain.

    Here are some key ways we can help:

    Communicating and listening

    Children may often lack the language to express what they are feeling, or even to recognize it themselves. Therefore, we must offer ways to help them make sense of the world around them, to help them feel safe and to help express their concerns.

    Communication provides the necessary social interaction and models for them on how to handle the new situation. It firms up their boundaries, and provides a safe space where they feel listened to and acknowledged and this, in turn, helps diffuse their stress.

    The activity below is a lovely way to invite children to express any worry they might be feeling, mindfully and with support – and give them something to do with their feelings. It also has the benefit of helping them breathe fully and slowly, which will calm down their nervous system.

    Breath activity: Worry bubbles

    1. Sit together and invite your child to put their palms together.
    2. Invite them to take a big breath in. As they breathe in, they can draw their palms further and further apart, spreading their fingers as they imagine blowing up a big bubble between their hands.
    3. Invite them to whisper a worry into the bubble.
    4. Invite them to blow the breath out nice and slowly. As they breathe out, they can imagine blowing the bubble (and the worry) away with a big sigh.
    5. Twinkle the fingers back down to the lap, and start again, either with the same worry or a new one

    Helping them find a safety anchor inside themselves

    By helping children focus on breathing, we can teach them that even if things feel wobbly around them, their breath is always there. The act of focusing on the breath also helps settle the fight or flight branch of their nervous system into a calmer, more balanced state.

    Breath Activity: Counting breaths

    1. Invite your child to sit with you.
    2. Invite them to place their hands on their tummy and breathe in slowly so they push into their hands, counting slowly up to four.
    3. As they breathe out, invite them to count up to six, as they slowly empty the belly and their hands lower back down.
    4. Continue until they feel calmer. You can do this every morning or evening to help sustain balance. With younger children, they might like a teddy on their tummy to push up and down!

    These two activities can be lovely daily practices to try and provide some safety and structure to your child or students’ mental health right now. They are also enjoyable activities to try for yourself – you may like to increase the in and out count of the breath a little bit for an adult breath.