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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 ¨C 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.?

Knowing how to say no politely and professionally is important in the business world. Whether you're declining a job offer, rejecting a sales pitch, or turning down a project, saying no can be difficult. Especially if English is not your native language and you're new to learning business English.

However, using the right phrases can make all the difference in maintaining positive relationships and avoiding misunderstandings. This blog post will explore five phrases to say no in business English politely.

Do you ever find it hard to keep students focused and on task? Young learners get easily distracted and it can be hard to find ways to keep them engaged.

So what can we do to get, and more importantly, keep our students¡¯ attention? Here are our five top tips.

1. Plan a range of activities

Young learners have relatively short attention spans. In the classroom, it is rare to have the whole class fully engaged in something for a long time, since the children will have different interests and levels, so it is essential to plan a number of activities for each lesson.

The more variety you can include in the activities and tasks you plan, the easier it is to provide something enjoyable and relevant for each child. Choose short tasks and try to have a couple of extra activities up your sleeve if something you planned doesn¡¯t work well. However, don¡¯t worry if you don¡¯t have time to do them all ¨C you can always save them for a future lesson.

2. Vary the dynamics and pay attention to the mood

Another way of keeping students engaged is to mix up the classroom dynamics, having a combination of individual heads-down work, pair work, group work, and whole class discussions or games. When planning your lesson, consider how your students might feel at each stage. After doing some reading or quiet work, students may start to become restless, and this is the ideal time to get them up and moving about.

While you are in class, pay close attention to the mood of the class. When you sense that students are becoming distracted or bored, change the dynamics of the activity.

3. Use brain breaks

Ever notice that students become lethargic and show a lack of interest? Why not try introducing brain breaks at strategic points in your lessons? Brain breaks are short physical activities or games designed to get the blood flowing and to re-energize students to help them get ready for learning. They range from short activities that last a couple of minutes, to longer breaks that may be suitable if your lessons last more than an hour.

4. Peer teaching

We can vary different aspects of the lesson using the previous strategies, but one thing that rarely changes is the role of the teacher! One way of keeping students involved is by giving them more responsibility and allowing them to take a more active role in their learning.

Peer teaching completely changes the classroom dynamic and has students teach their peers while you take a step back. For primary classes, ask one or two students to take charge of a ready-made activity, e.g. one from your course book. They should give instructions, demonstrate, monitor as necessary, and check answers.

When students are used to doing this, you can start to have them work in pairs or small groups to plan their own activities to use in class.

5. Useful classroom management strategies

Of course, nobody is perfect and there will be times when you lose students¡¯ attention and they are not on task. For these occasions, you can use a wealth of classroom management strategies to regain the class's attention. Here are a few techniques:

• Walk around the classroom as students are working. They are less likely to go off-task if you are available and watching.
• Stand next to or behind individuals who are not paying attention, or move your position to a strategic point in the classroom where everyone, particularly those who are not listening, can see and hear you clearly.
• Have a code word. Choose a word before the lesson and display it on the board. Tell students that you will sometimes call out this word during the lesson and they need to pay special attention. You could ask students to do an action e.g. stand up and turn around, and give points to the first student who does so.
• Silence. An old but effective trick is to stand in silence at the front of the class and wait for everyone to stop talking.
  

Your enthusiasm is key

Finally, if we want our students to be motivated and engaged in our lessons, we must show enthusiasm for what we are teaching. The more lively and animated you are about the lesson, the more the students will want to join you and learn.