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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    Tips for effective online classroom management

    By app Languages

    Online language learning and teaching brings with it a lot of things to think about. The following tips are designed to help you plan your primary-level online classes effectively and manage students in a digital environment.

    1. Keep energy levels high

    The school environment is an active and incredibly social space. It’s hard to replicate this online, potentially leading to boredom and frustration among your students. For this reason, you should take regular 'movement breaks' during the day to energize them. You can do the following quick sequence sitting or standing:

    • Stretch your arms above your head and reach for the sky.
    • Count to ten.
    • Drop your left arm to your side and bend to your left while stretching your right arm over your head.
    • Count to fifteen.
    • Come back to an upright position and stretch both arms above your head.
    • Count to ten.
    • Drop your right arm to your side and bend to your right while stretching your left arm over your head.
    • Count to fifteen.
    • Come back to an upright position and stretch both arms above your head.
    • Count to ten.
    • Lean forward until your fingertips touch the floor (only go as far as is comfortable for your body), then cross your arms and release your head so it hangs gently between your legs.
    • Count to fifteen.
    • Come back upright, shake your arms and legs, and get back to work!

    This excellent energy booster allows your students to revise parts of the body, commands and even make the link with other subjects.

    2. Encourage casual socialisation

    Small talk and gossip are fundamental parts of the regular school day. It’s essential to give students a few minutes to chat freely. It will help them feel relaxed and make your classes more comfortable.

    Let your students do this in whatever language they want and don’t get involved, just like at school. Alternatively, ask someone to share a YouTube video, song, Instagram, or TikTok post in a digital show and tell.

    3. Encourage the use of functional language

    After students have been chatting freely in their own language, take the opportunity to bring in functional language depending on the subject they were talking about in English. This will help get them ready for the lesson. Here are some ways to do this:

    • Singing - Play a song and get them to sing along.
    • Role-play - When students talk about food, you could role-play in a restaurant or talk about likes and dislikes.
    • Guessing games - Students must read the animals' descriptions and guess what they are. You can make up your own descriptions.

    4. Consider task and student density

    To optimize learning time, consider dividing your class into smaller groups and teaching each one individually for part of the timetabled class time. You may find that you get more done in 15 minutes with eight students than you would be able to get done in 60 minutes with 32 students.

    At the same time, you will be able to focus more easily on individual needs (you’ll be able to see all their video thumbnails on the same preview page). If it is not acceptable in your school to do this, divide the class so you’re not trying to teach everyone the same thing simultaneously.

    Having the whole class do a reading or writing activity is a lost opportunity to use this quiet time to give more focused support to smaller groups of learners, so think about setting a reading task for half the class, while you supervise a speaking activity with the other half, and then swap them over.

    Alternatively, set a writing activity for 1/3 of the students, a reading for 1/3 and a speaking activity for the remaining 1/3, and rotate the groups during the class.

    5. Manage your expectations

    Don’t expect to get the same amount of work done in an online class as in the classroom. Once you have waited for everyone to connect, get them to turn on their cameras, etc., you have less time to teach than you would usually have. Add this to the fact that it’s much more complex and time-consuming to give focused support to individual learners in a way that doesn’t interrupt everyone else.

    So, don’t plan the same task density in online classes as you would for face-to-face teaching. Explore flipping some of your activities, so your students arrive better prepared to get to work.

    It’s also much harder to engage students, measure their engagement and verify that they are staying on task online than in the physical classroom. In an online class, measuring engagement and reading reactions is harder. Always clearly explain the objectives and why you have decided on them. Regularly check to see if everyone understands and is able to work productively.

    When you’re all online, you can’t use visual clues to quickly judge whether anyone is having difficulties, like you can in the classroom. Ask direct questions to specific students rather than asking if everyone understands, or is OK. During and at the end of class, check and reinforce the achieved objectives.

  • A smiling little girl on a laptop with headphones on

    Tips for setting up an optimized online classroom

    By app Languages

    Technology and the learning space

    How a physical classroom is organized, decorated and laid out impacts how your students feel, interact and learn. It’s just as important to think about how your virtual teaching space functions and what it looks like, as it will greatly affect your students’ learning experience.

    Classrooms are usually full of posters, examples of students’ work and other decorations. Just because you’re teaching online doesn’t mean your environment needs to look dull.

    Take some time to think about your virtual teaching space. Picture it in your head. What’s behind you? What’s on either side? Is there an echo? Is it light or dark? How far away are you from the camera?

    Online classroom setup dos and don’ts

    While teaching online isn’t always that different from teaching face-to-face, there are quite a few things you might not have considered before. Here are some of my top dos and don’ts to help:

    Lighting

    • Don’t sit in front of a window or other source of light; otherwise, your face will be in shadow and hard to see. If you have no option, close the curtains and use an artificial light source to illuminate your face.
    • Do reflect lighting off a wall or ceiling, so it hits your face indirectly. This creates a much more pleasing image. If possible, sit in front of any windows or to the side of them so that the light hits your face directly or from the side. If the room is naturally dark, reflect a couple of lamps off the wall in front of you or the ceiling.

    Audio

    • Do invest in a set of headphones with an inline microphone. Even cheap ones will make you easier to understand, and reduce environmental noise interference (traffic, your neighbor’s stereo, etc.).
    • Don’t teach in an empty classroom (if you can avoid it). They are a terrible place to teach online classes from because they suffer from echo, environmental noise, lighting and bandwidth problems.
    • If your teaching space has an echo, try placing pillows or cushions on either side of your screen. They help absorb echoes and make it easier for your students to hear you.

    Video

    • Sit far enough away from the camera so your students can see most of your upper body and arms. If you use a laptop, raise it up on an old shoebox or a couple of books, so that the camera isn’t pointing up your nose!
    • Do invest in the fastest internet connection you can afford (school administrators may want to consider offering subsidies so teachers can upgrade their connection speed). It is vital that you have enough internet bandwidth to stream good-quality audio and video and share materials with your students. Learn how to use your mobile phone data plan to create a wifi hotspot for your computer as a backup.

    Using technology with your students

    Here are some ways to get the most out of technology, build your student’s digital literacy skills and increase motivation:

    Space

    Students should connect from a private space where they are not interrupted by siblings, pets, housekeepers, or parents. The space should be well-lit and have a good Wi-Fi signal.

    Communication

    Just like you, they should use earphones with an inline microphone. Their webcams should be on, not just so you can see them, but so they can see each other. Encourage learners to have fun and personalize their space by changing their backgrounds or using filters.

    Distractions

    Parents and caregivers should be aware of the negative effect of noise and distractions on their children’s learning. It’s important that where possible, they avoid having business meetings in the same room their children are learning in. They should also ask other people in the house to respect the children’s right to enjoy a quiet, private, productive learning environment.

    Resources

    If you and your students are online using some form of computer, tablet, or mobile device to connect to class, make sure to use the resources available to you. Reinforce how to correctly use spell check when writing a document; for example, have your students use their cameras to take photos of their work to share or even their favorite toys.

    Flexibility

    Instead of trying (and often failing!) to get all your students to speak during the class, have them make videos or audio recordings for homework that they send to you or each other for feedback. Alternatively, experiment with breakout rooms, if using a platform that allows this.

    Preparation

    If you want to show a YouTube video during class, send the link to your students to watch for homework before class, or have them watch it during class on their own devices.

    Besides saving your internet bandwidth, they may even be inspired to click on one of the other recommended (usually related) videos alongside the one you want them to watch. It’ll be on their recently watched list if they want to go back and watch it again.

    Collaboration

    If you set group work that involves writing a text or designing a presentation, ask your students to collaborate with a shared Google Doc. You’ll be able to see what they’re doing in real-time and give them feedback. It works like you are walking around the classroom and looking over their shoulders.

    Feedback

    Explore the focused feedback tools your web conferencing platform offers, such as breakout rooms or an individual chat. But also, don’t forget to share relevant information and learning with the whole class. This helps them all benefit from your expertise, just like if they listen to you answering a classmate’s question in the classroom.

    If your students are at home, they can access materials and props they would never have at school. Think about how you could incorporate this into your teaching.

    Materials

    Finally, ensure that the materials you use are suitable for online learning. If you use a book, it should have a fully digital option and a platform available to your students with practice activities, videos, and audio recordings. You should avoid using static pages in favor of dynamic activities, or online documents that allow real-time collaboration.

    Involving parents and caregivers in your online teaching environment

    Create an online learning document for parents explaining how they can create a positive and productive learning environment for their children. Some families may experience significant difficulties and may be unable to implement everything. But it’s still important to explain to them how to optimize the experience if they can.

  • a pair of hands typing at a laptop

    Explaining computerized English testing in plain English

    By app Languages

    Research has shown that automated scoring can give more reliable and objective results than human examiners when evaluating a person’s mastery of English. This is because an automated scoring system is impartial, unlike humans, who can be influenced by irrelevant factors such as a test taker’s appearance or body language. Additionally, automated scoring treats regional accents equally, unlike human examiners who may favor accents they are more familiar with. Automated scoring also allows individual features of a spoken or written test question response to be analyzed independent of one another, so that a weakness in one area of language does not affect the scoring of other areas.

    was created in response to the demand for a more accurate, objective, secure and relevant test of English. Our automated scoring system is a central feature of the test, and vital to ensuring the delivery of accurate, objective and relevant results – no matter who the test-taker is or where the test is taken.

    Development and validation of the scoring system to ensure accuracy

    PTE Academic’s automated scoring system was developed after extensive research and field testing. A prototype test was developed and administered to a sample of more than 10,000 test takers from 158 different countries, speaking 126 different native languages. This data was collected and used to train the automated scoring engines for both the written and spoken PTE Academic items.

    To do this, multiple trained human markers assess each answer. Those results are used as the training material for machine learning algorithms, similar to those used by systems like Google Search or Apple’s Siri. The model makes initial guesses as to the scores each response should get, then consults the actual scores to see well how it did, adjusts itself in a few directions, then goes through the training set over and over again, adjusting and improving until it arrives at a maximally correct solution – a solution that ideally gets very close to predicting the set of human ratings.

    Once trained up and performing at a high level, this model is used as a marking algorithm, able to score new responses just like human markers would. Correlations between scores given by this system and trained human markers are quite high. The standard error of measurement between app’s system and a human rater is less than that between one human rater and another – in other words, the machine scores are more accurate than those given by a pair of human raters, because much of the bias and unreliability has been squeezed out of them. In general, you can think of a machine scoring system as one that takes the best stuff out of human ratings, then acts like an idealized human marker.

    app conducts scoring validation studies to ensure that the machine scores are consistently comparable to ratings given by skilled human raters. Here, a new set of test-taker responses (never seen by the machine) are scored by both human raters and by the automated scoring system. Research has demonstrated that the automated scoring technology underlying PTE Academic produces scores comparable to those obtained from careful human experts. This means that the automated system “acts” like a human rater when assessing test takers’ language skills, but does so with a machine's precision, consistency and objectivity.

    Scoring speaking responses with app’s Ordinate technology

    The spoken portion of PTE Academic is automatically scored using app’s Ordinate technology. Ordinate technology results from years of research in speech recognition, statistical modeling, linguistics and testing theory. The technology uses a proprietary speech processing system that is specifically designed to analyze and automatically score speech from fluent and second-language English speakers. The Ordinate scoring system collects hundreds of pieces of information from the test takers’ spoken responses in addition to just the words, such as pace, timing and rhythm, as well as the power of their voice, emphasis, intonation and accuracy of pronunciation. It is trained to recognize even somewhat mispronounced words, and quickly evaluates the content, relevance and coherence of the response. In particular, the meaning of the spoken response is evaluated, making it possible for these models to assess whether or not what was said deserves a high score.

    Scoring writing responses with Intelligent Essay Assessor™ (IEA)

    The written portion of PTE Academic is scored using the Intelligent Essay Assessor™ (IEA), an automated scoring tool powered by app’s state-of-the-art Knowledge Analysis Technologies™ (KAT) engine. Based on more than 20 years of research and development, the KAT engine automatically evaluates the meaning of text, such as an essay written by a student in response to a particular prompt. The KAT engine evaluates writing as accurately as skilled human raters using a proprietary application of the mathematical approach known as Latent Semantic Analysis (LSA). LSA evaluates the meaning of language by analyzing large bodies of relevant text and their meanings. Therefore, using LSA, the KAT engine can understand the meaning of text much like a human.

    What aspects of English does PTE Academic assess?