Mindfulness in the classroom: Autopilot and paying attention

Amy Malloy
Amy Malloy
students sat at desks looking at their workbooks

The challenge: the lure of automatic pilot

Have you ever got to the bottom of the page in your favorite book and then realized you have no idea what you just read? This is due to being in a semi-conscious mental state called 'automatic pilot'. In automatic pilot mode, we are only partially aware of what we are doing and responding to in the present moment. If left to its own devices, it can end up masking all our thought patterns, emotions and interactions with those around us. Humans are habitual creatures, building functional 'speed-dials' to allow us to survive in the present while the mind is elsewhere planning for the future or ruminating in thought. The challenge here is that we are responding to the present moment based solely on habits learned from previous experience rather than making conscious choices based on the nuances of the moment itself. Luckily, mindfulness can help.

The solution: the importance of paying attention on purpose

Jon Kabat-Zinn, Professor Emeritus of Medicine at the University of Massachusetts Medical School, is often credited with bringing mindfulness into the secular mainstream. He defines the practice as: "paying attention in a particular way: on purpose, in the present moment and non-judgmentally."

Paying attention on purpose is the skill needed to move out of automatic pilot. As such, practicing mindfulness starts with learning how to pay attention. The more we focus, the more the brain builds strength in the areas involved in this type of concentration - and the easier it becomes to do it automatically. In other words, it becomes a habit to be present.

In the early years of primary school, a child's brain is developing more quickly than it ever will again. Young minds are in the process of forming their very first habits, and so learning to pay attention on purpose will have a .

The why: why is this particularly important in schools?

If you're a teacher wondering why this is important, mindfulness has many benefits in the classroom. Perhaps the most notable is its facility for improving children's attention span during English lessons and elsewhere in life. This is increasingly important as children are immersed in a world of digital screens and social media. Learning to focus can help to counteract the constant demands on their attention and develop greater patience and staying power for any one activity.

, experts agree that our attention span varies depending on what we are doing. The more experience we have of how much attention a certain situation needs, the more the brain will adapt and make it easier for us to focus on those situations.

The brains of school-age children develop rapidly. So, the more we can do to demonstrate to them what it feels like to pay attention for a prolonged period, the more likely they are to be able to produce that level of attention in similar situations.

For teenagers it is even more important. During adolescence, our brains undergo a unique period of neural development. The brain rapidly streamlines our neural connections to make the brain function as efficiently as possible in adulthood. Like a tree shedding branches, it will get rid of any pathways that are not being used and strengthen up the areas that are being used: use it or lose it. So if teenagers are not actively using their ability to pay conscious attention and spending too much time in automatic pilot mode, through screen use and in periods of high exam stress, the brain won't just not strengthen their capacity to focus; it may make it harder for them to access the ability to pay attention in future.

The how: three exercises to teach your students mindfulness

These three mindfulness exercises will help your language students integrate awareness into everyday activities in their school and home lives.

1. Mindful use of screens and technology

Screen use is a major culprit of setting the brain into automatic pilot. This is an activity you canpractice in school during computer-based lessons or even ask the students to practise at home.

  • Close your eyes and notice how you feel before you've started
  • Consciously decide on one task you need to do on the device
  • Consciously think about the steps you need to do to achieve that task and visualize yourself doing them
  • Then turn on the device and complete the task. When you have finished, put the device down, walk away, or do something different
  • Notice if you wanted to carry on using the device (this doesn't mean we need to)

2. Mindful snacking

We eat so habitually that we rarely notice the huge range of sensory stimulation going onunder the surface of this process. This is a great activity to practise with your students during breaks or lunch.

  • Hold the snack in your hand and notice five things you can see about it
  • Close your eyes and notice five things about the way it feels in your hand or to touch
  • Keep the eyes closed and notice five things you can smell about the snack
  • Bring the snack slowly to your mouth and taste it – notice five different subtle tastes

3. Counting the breath

A brilliantly simple exercise to teach the brain to focus attention on one thing for a longerperiod of time. It can be done anywhere and can also have the helpful side effect ofreducing stress through passively slowing down the breath.

  • Close your eyes or take a soft gaze in front of you
  • Focus your attention on the breath going in and out at the nostrils
  • Notice the breath temperature on the way into the nose compared to its temperature on the way out
  • Count 10 breaths to yourself – in 1, out 1; in 2, out 2; and so on
  • If the mind wanders, gently guide it back to the breath
  • When you get to 10 you can either stop there or go back to 1 and start again
  • In time, it will become easier to stay focused for the full 10 breaths and for even longer

If a part of you is still wondering where to start with mindfulness, then paying conscious attention to anything that draws our senses to the present moment: the breath, physical sensations in the body, sounds, smells or tastes - these are all brilliant places to start. Remember that mindfulness is simply a state of mind, a way of interacting with the world around us. How we access that state of mind can vary depending on the school, the language lesson and the students - there are many possibilities. As an English teacher, it's important to encourage and help students academically and in regards to their wellbeing.

More blogs from app

  • A young girl working at a desk, there are others working in the background

    5 academic skills for primary students

    By Carol Higho

    In an ever-changing jobs market, the skills we all need to use have developed beyond numeracy and literacy – and part of our jobs as teachers is to give students the skills they’ll need in their future careers.

    Primary students preparing to go to secondary school (and then university) will need academic skills too. While there are lots of courses offering to teach these skills to older learners, we can give our younger learners a head start in the classroom.

    A breakdown of academic skills

    There are a number of important academic skills that can be carried into many different areas of students’ lives. These include:

    • time management
    • prioritization
    • cooperative learning and delegation
    • research
    • analysis.

    Each skill will help students manage their workloads and work effectively and efficiently, whether working in an office, studying for a degree, or being self-employed.

    Activities to develop an awareness of academic skills

    Here are a few ideas for use with students of all ages, to develop students’ awareness and understanding of these skills.

    Time management

    For much of the school day, children are told where to be and what to do. However, knowing how to tell the time is not the same as managing time.

    Some students underestimate how long an activity will take and then feel cheated or ‘behind’ when their work takes longer (especially fast finishers). Others overestimate the time needed, feel overwhelmed, and want to give up before getting started.

    Helping each student understand what each activity involves will help them to plan and manage their time. It will also encourage them to recognize everyone has differing abilities and works at a different pace.

    Give each student sticky notes representing 10 minute blocks of time (6 pieces if your classes are in 1 hour segments).

    Explain an activity:

    • You will read a story, and they will need to listen for key information and make notes.
    • After that, they will work in groups to make a Venn diagram.

    Next, have the students think about how much time each part of the lesson will take using sticky notes. If they think making the diagram will take 20 minutes, they should put two sticky notes on top of each other.

    Have students share what they think the time allocation should be, taking into account how long your lesson is. Did any ‘run out of time’ or have time ‘left over’?

    After the activity, ask students how accurate their predictions were and if there was any time wasting.

    Let students practice using this type of task analysis throughout the week for different activities, so they begin to see which activities they work quickly through and which they find more time-consuming. This will help students plan and manage their time better.

    Also, involve the parents by sharing what has been done in class. Get students to manage the time allocation:

    • from waking up to getting to school (getting washed and dressed, having breakfast, the journey to school),
    • from arriving home to going to bed (homework, evening meal, any cores, time for watching TV or playing games, getting ready for bed).

    How does their time management change at weekends/in the holidays?

    Prioritization

    Prioritization is another big part of time management. Task analysis helps students recognize what they must do and how they must do it in order to get a good grade. It also helps them understand the things they will most enjoy about an activity.

    To teach prioritization, it should become a regular part of the class. At the start of each week list (approximately five) class objectives to be achieved:

    • Ask each student to number these objectives - 1 being their top priority, 5 being their lowest. Make a note of which students prioritize the same tasks in the same order to help with grouping.
    • Next, ask them if any of the objectives will need planning or preparation (for example; growing cress for a science experiment) – and if so, should that be started earlier in the week?
    • At the end of each day, review how the students are doing in reaching the objectives and if they need to reprioritize.
    • As the week progresses, add additional items that are not priorities. For example, clean out your school locker/sharpen all the pencils, as well as other new real priorities: revise for the quiz on Friday. This will give students an understanding of how priorities can change.

    Collaborative learning and delegation

    Delegation and collaborative working are both essential academic and life skills. Thankfully they are already quite familiar topics for students. Students often delegate roles and characters in their everyday play – ‘You be Spiderman, I’ll chase you’, etc.

    It’s helpful to encourage this behavior in the classroom too. It can help students (of all ages) to recognize what they can achieve through cooperation and delegation because of their different skills.

    Explain that a group project (e.g. a group play) will require students to share information and to work together. Make it clear there are rules to follow:

    • Everyone must take part in the performance.
    • The play must be at least one minute long.
    • The group needs to write a script and create some props.
    • As a team, all are accountable/responsible to each other (as well as to you).
    • The activity will only be classed as a pass/success if everyone takes part.

    There is a finite goal – the play will be performed at the end of next week to the Year 2 classes.

    Suggest that the group meets and plans together (reading corner, at lunchtime, etc.). As they prepare, ask for updates on who is doing which tasks and why. Also encourage the group to determine whether something could be done differently/better by sharing the jobs.

    Listen in to see how objections are handled (recognize some of this discussion may be in the students’ first language).

    At the end of the project ask each student to list what they enjoyed the most and what they found most challenging. Ask them what skills they would like to develop for the next project.

    Research and analysis

    This can sound daunting for Primary students, but laying the foundations for academic research is easier than you might think.

    Big questions are a gateway to developing research and analysis skills. Two examples are, 'Why are plants and animals important in our world?' Or 'What can you do to help people in need?'.

    Providing students with a way to remember the important steps in any kind of research makes this type of activity less daunting.

    'Hands On’ is a five point guide that can be demonstrated by drawing a hand with five fingers:

    • Hypothesis
    • Research
    • Gather data
    • Create a report
    • Present evidence
    • Research and analysis (written on the palm).

    Following the five point guide students must:

    • give their thoughts and ideas on possible answers (create a hypothesis)
    • use books, the world around them and the internet to find information (research)
    • learn how to recognize what is fact and what is opinion (gather data)
    • review the data and summarize the main points (create a report)
    • use examples from their research to support their argument (present evidence).

    Any research needs to be methodical; using the five points above helps students build a clear structure that can become more detailed and complex as they advance through school.

  • A young man sat a laptop with his arms up celebrating

    6 ways to get the best results on your Versant English test

    By Jennifer Manning

    Versant tests are popular automatically scored English assessments. They allow test takers to prove their English proficiency and demonstrate that they’re capable of using English at work.

    If you’re applying for a job or trying to get into a school language program, you may be preparing to take a Versant test right now! But how do you make sure you succeed at it?

    Here’s everything you need to know about preparing for your Versant test.

    What types of Versant tests are there?

    There are four different types of English tests in the Versant suite. Each is designed with the purpose of testing English language proficiency. However, they’re slightly different in structure and the skills they test. As a result, they are used by companies or educational institutions with different goals.

    Here are the five types of Versant tests:

    • Versant English Test: a short, 17-minute test that focuses on speaking skills. Companies that primarily use spoken English use this test to assess candidates’ ability to communicate in English. For example, it’s popular with call centers.
    • Versant Writing Test: a 35-minute writing test. It’s the ideal test for companies that use English primarily in writing. It evaluates writing skills through practical exercises like taking notes and writing emails.
    • Versant English Placement Test: a thorough, 50-minute test that evaluates all four skills (speaking, listening, reading, and writing). Academic institutions use this formative assessment to sort students into language programs.
    • Versant 4 Skills Essential: a shorter, 30-minute test that evaluates all four language skills. Companies often use it to find candidates with well-rounded English skills because it helps them fill entry-level positions quickly.
    • Versant Professional English Test: a comprehensive 60-minute test that evaluates all four skills. Companies use this test to baseline skills, measure progress and prove employees’ proficiency, oftentimes at the end of a business English training course.

    Which Versant test should you take?

    Which Versant test you take will depend on what your goals are. Have a look at these examples:

    • Arnaldo wants to study abroad for a year in Australia. He will most likely take the Versant English Placement Test to get into the university program of his choice.
    • Arjun is applying for a job at a call center. His future employers will request that he take the Versant English Test to demonstrate how he communicates in English.
    • Sofia’s aiming to become an email customer support specialist at an international retail firm. She’ll be asked to take the Versant Writing Test to prove her writing skills.
    • Farrah is applying for an internship at a fast-scaling startup. So, she’ll need to take the Versant 4 Skills Essential Test.
    • Last but not least, Samira is currently a mid-level manager at an insurance company and is enrolled in a course to upskill her communication skills. She’ll be asked to prove her English proficiency by taking the Versant Professional English Test.

    Tips for preparing for your Versant test

    No matter which Versant test you’re taking, there are things you can do to prepare. Here are 6 ways to make sure you get the best results:

    1. Work on your intelligibility

    Intelligibility refers to your ability to speak in a way that’s easy to understand for others. Even if you don’t speak flawlessly or have a native-like accent, your speech can still have a high intelligibility level. That is if you are able to express what you mean.

    The Versant English Test has an intelligibility score. The system calculates it based on various speech factors like speed, clarity, pronunciation, and fluency. So, it’s important that you work on your intelligibility before tackling a Versant test.

    Here are two exercises you can do to improve your intelligibility:

    • Record your speech. Recording yourself talking for a minute or so lets you play it back, analyze your speech and identify parts of it that are hard to understand. Maybe you’re mispronouncing some words, talking too fast, or pausing too often. Try to practice talking about the same topic until your speech becomes easier to understand.
    • Practice shadowing. Shadowing is a technique that brings together listening and speaking. Find a video of a proficient public speaker giving a speech on YouTube. Try to say the same words as the speaker at about the same time. Do this for about 30 seconds at a time. This will help you mimic the speaker’s speech, improving your intonation, pronunciation, and fluency.

    If you can, enlist the help of an English teacher to help you work on your weaknesses, or find a friend who is a fluent English speaker and set up regular video chats.

    2. Practice typing on your computer

    Unless you’re taking the Versant English Test, which is a speaking-only test, you’ll be asked to prove your English writing skills. Since Versant tests are most often taken off-site, it’s likely that you’ll be taking it on your own computer at home. That’s why it’s a good idea to practice typing on your computer before your Versant test.

    While Versant will not factor your typing into your English proficiency scores, the Versant Writing Test and Versant English Placement Test do include a separate typing speed and accuracy score. They’re provided as supplemental information for 3 reasons:

    1. Since typing is a familiar task to most candidates, it is a comfortable introduction to the test.
    2. It allows candidates to familiarize themselves with the keyboard.
    3. If typing speed is below 12 words per minute, and/or accuracy is below 90%, then it is likely that this candidate’s written English proficiency was not properly measured due to poor typing skills. The test administrator should take this into account when interpreting test scores.

    Bear in mind that all the exercises you need to complete are timed. So, if you want to make sure that you have enough time to type your answers correctly, it’s good to get a little practice. This way, you’ll be able to focus wholeheartedly on the content and structure of your sentences, not your typing.

    To give you an example, the Versant English Placement Test has a dictation task, where you have to type sentences exactly as you hear them. It also has a passage reconstruction task, where you read a text, put it aside, and type what you remember from it.

    Then, there’s a summary and opinion task where you have to read a passage, summarize the author’s opinion, and give your own. These are all practical exercises that evaluate how well you’d perform in real-life situations at work. For example, taking notes at a meeting, writing emails, or putting together a presentation.

    3. Listen to everyday spoken English

    Another definitive characteristic of Versant is that it tests how well you can understand and use English in an everyday context. It does not test the technical or literary use of the language. So, to get into Versant, it’s a good idea to immerse yourself in some everyday spoken English.

    For example, you can watch videos of someone on YouTube talking directly to their audience in a casual way. Or, you can listen to a podcast that features a laid-back conversation between two people. And, if you can, don’t just listen but also practice talking about everyday topics. Ask a friend or a family member to chat with you in English about simple things like how your day was or what you had for dinner.

    Tips for taking your Versant test

    Preparation is key. But it’s also important to make sure that you take the test the correct way. Since Versant is a flexible test that can be completed online or offline and administered remotely, there are a few tricks to making sure you get the best out of it:

    1. Choose your testing environment well

    Take the test in a quiet room, with no background noise or people talking around you. Make sure that the space doesn’t have an echo. And, turn off your notifications so you won’t be disturbed by incoming phone calls or messages.

    2. Make good-quality recordings

    The best way to do speaking tests is by using a headset with a built-in microphone. Keep the microphone 3-5 cm from your mouth. Try not to touch or move it while answering questions.

    3. Speak in a natural way

    Try to speak at a normal conversational speed and volume. Just the way you would speak if you were talking to another person. Don’t raise your voice or speak too softly. Try not to speak too slowly or rush your answers. And, do not repeat your answers again and again.

    Want to learn more about Versant? check out our postEverything you need to know about the Versant tests.

  • A overhead shot of a  person sat on a chair with a laptop to their left is icons of envelopes

    6 things to consider when writing English emails

    By

    Every day, an astonishing number of emails are sent and received worldwide. While a considerable amount of these are informal messages between friends, the majority are for business purposes. Whether you’re emailing someone you work with, applying for a new job or making new connections, here are some general rules to follow when writing English emails…

    1. Know your tone

    Always consider who you are writing to and adapt your language accordingly. Emails are less formal than letters, so it’s fine to start your email with “Hi” or “Good morning” – but it may be better to write “Dear…” if you are emailing someone for the first time or if they are senior to you. Similarly, ending emails with “Best/kind regards” rather than “Yours sincerely/faithfully” works well, with the latter being more appropriate for a formal email. Whatever the relationship, though, don’t feel tempted to use laid-back, colloquial expressions like “Hey, you guys”, “Yo!”, or “Hi folks”.

    2. It’s all about the titles

    It’s increasingly common to use first names in international business communications, so don’t be afraid to do so. Another title to consider is your email subject header: a short, clear text is important as busy people often decide whether to even open an email depending on the subject header. Examples of a good subject header include “Meeting date changed”, “Quick question about your presentation”, or “Suggestions for the proposal”.

    3. Use a professional email address

    If you work for a company you’ll be using your company email address. But if you’re using a personal email account because you’re self-employed or looking for a new job, you should be careful when choosing that address.

    You should always have an email address that includes your name so that the recipient knows exactly who is sending the email. Email addresses that you created while you were in school or college (IloveJohn@… or “Beerlover@…) are not appropriate for the workplace!

    4. Limit the small talk

    Small talk can help to build relationships but it doesn’t need to be overly personal. A simple “I hope you are well” or “How are things?” will usually suffice. Also, be cautious with humor as it can easily get lost in translation without the correct tone or facial expressions that accompany face-to-face meetings. It’s safer to leave out humor from emails unless you know the recipient well.

    5. Keep it simple

    Emails are intended to be written, read and understood quickly, so only include the important details – and avoid saturating your message with unnecessary information.

    6. Proofread every message

    Always check your emails before pressing Send. Read and re-read your email a few times, preferably aloud, to ensure there are no spelling or grammatical mistakes. And never just rely on the auto spell-check; spell-checking software doesn't always understand the context of your writing and can throw you off with incorrect suggestions.

    Happy emailing.