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."Ìý

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?Ìý

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.Ìý

, 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.Ìý

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.Ìý

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.Ìý

The how: three exercises to teach your students mindfulnessÌý

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

1. Mindful use of screens and technologyÌý

Screen use is a major culprit of setting the brain into automatic pilot. This is an activity you canÌýpractice 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 startedÌý
  • Consciously decide on one task you need to do on the deviceÌý
  • Consciously think about the steps you need to do to achieve that task and visualize yourself doing themÌý
  • 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 onÌýunder the surface of this process. This is a great activity to practise with your students during breaks or lunch.Ìý

  • 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 longerÌýperiod of time. It can be done anywhere and can also have the helpful side effect ofÌýreducing 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.Ìý

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    Studying in the UK: A students' guide to budgeting

    By ÃÛÌÒapp Languages

    Studying at a UK university can be an amazing experience, but it comes with financial obligations. If you're thinking about studying abroad, it's essential to thoroughly research the cost of living in the UK and create a budget that works for you.

    We’ve created a simple guide to help you get an idea what to think about when it comes to researching the living expenses in the UK for international students. To make sure you're prepared before you head off to the UK.

    Consider all costs

    As you prepare for your trip abroad, there are various expenses you'll have to pay for before leaving your country. These one-time expenses include fees for a UK student visa, university fees for international students, and course materials.

    Although these costs can be significant, it's important to include them in your budgeting.

    Recurring expenses

    After moving to the UK, you will have regular expenses to take care of such as rent, transportation, household and phone bills. These expenses remain consistent throughout the year and can be easily planned for.

    Unplanned expenses

    As an international student in the UK, you may face various living expenses that can vary based on your individual circumstances.

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    It's important to consider your expenses for socializing, shopping for clothes, and pursuing hobbies. If you have a limited budget, it's crucial to monitor these expenses closely.

    Researching the cost of living in your area

    If you're planning to study in the UK, keep in mind that the cost of living will depend on your location. Living in a big city versus a small town can result in significantly different accommodation costs.

    For instance, the average one-bedroom rental can range from £1100 in a smaller city like Oxford to £1,695 in metropolitan London.

    If walking isn't an option for you, then you should consider budgeting for transportation. In Glasgow, a monthly pass for public transportation costs £63, while in Manchester, it will cost you £74.

    If you're someone who likes to stay active and exercise, you may also need to account for workout costs. Even with student discounts, joining the university gym in Cambridge will cost students about £35 per month, compared to £22 at the on-campus facilities in Leeds.

    Where to find local information

    Before deciding where to study, it's important to research the cost of living in different cities and regions to ensure it fits within your budget due to the variation in costs.

    Do you know any international students who have studied at the university you plan to attend? Or is there a student organization you can contact for information?

    Reaching out to current students can provide insight into their daily expenses and they might even offer great tips on where to find good deals or places to avoid.

    The cost of student housing varies based on the type of accommodation you prefer. Are you interested in living on campus, renting your own place, or sharing with fellow students off campus? Most schools provide comprehensive details about housing options, including contact information for potential roommates, landlords, or homestay families.

    Handy tip:

    To help with budgeting as a student in the UK, you can use a like the one provided by the Universities and Colleges Admission Service (UCAS).

    The calculator also offers the convenience of selecting your school from a list for accurate local costs.

    Part-time UK jobs for international students

    With all these expenses, a bit of extra income would be helpful for any student. One possible way to supplement your finances during your studies is through tutoring. You can consider tutoring children or your fellow students at the university. It's important to note that international students are allowed to work up to 20 hours per week during the school year while on a student visa.

    Your university's career center can assist you in finding part-time work opportunities, especially if you are looking to gain experience in your field of study. Maybe you're looking to work in a pub or restaurant to improve your English skills and experience the local culture.

    Scholarships are available for both undergraduate and postgraduate studies, either directly from universities or through government initiatives. Non-EU nationals seeking postgraduate studies can apply for .

    An example of a student budget

    Although it may seem overwhelming, estimating your cost of living only requires a few calculations. Simply add up your fixed and variable expenses, as you would if you were living in your home country.

    As a helpful reference, we have provided an example of a monthly budget for a student living in Nottingham. The budget is calculated using average spending data obtained from a UK student budget calculator.

    Item

    Cost

    Rental apartment

    £385

    Transportation (monthly pass with student discount)

    £49

    Utility bills (electricity, gas, water, etc)

    £46

    Gym membership (university gym)

    £23

    Phone and internet

    £27

    Grocery shopping

    £73

    Bank fees

    £30

    Clothes and personal items

    £50

    Takeaway and eating out

    £70

    Total

    £753

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    If you're able to work while studying abroad, it can help ease some of the financial strain. UK residents who require additional support may be eligible for .

    There are lots of regarding financing and budgeting whilst abroad, so make sure to do your research and check them out.

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    Ìý

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    Digital assessment is becoming more and more widespread in recent years. But what’s the role of digital assessment in teaching today? We’d like to give you some insight into digital assessment and automated scoring.

    Just a few years ago, there may have been doubts about the role of AI in English assessment and the ability of a computer to score language tests accurately. But today, thousands of teachers worldwide use automated language tests to assess their students’ language proficiency.

    For example, ÃÛÌÒapp’s suite of Versant tests have been delivering automated language assessments for nearly 25 years. And since its launch in 1996, over 350 million tests have been scored. The same technology is used in ÃÛÌÒapp’s Benchmark and Level tests.

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    Speed

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    Flexibility

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