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.Ìý

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.Ìý

Explore our educator section

More blogs from ÃÛÌÒapp

  • A couple laughing together while having drinks

    10 English words and slang terms you should know

    By Steffanie Zazulak

    Not everything can be taught in the classroom – that’s why we’ve put together a list of 10 English words, slang terms and figures of speech for you to sprinkle into your English conversations. Not sure how to use them? Don’t worry, we’ve included definitions and examples of how to use them in a sentence.

    Earworm

    A song or tune that, once you’ve heard it, is stuck in your head.

    Use it: “That new Taylor Swift song is such an earworm!â€

    Staycation

    Spending your holiday in your hometown rather than traveling abroad. Often spent relaxing around the house or doing activities in the local area.

    Use it: “I’m having a staycation this summer, as I’m trying to save money.â€

    Webisode

    An episode or series created exclusively for online viewing. This can be part of a web series or used to promote a television series.

    Use it: “There’s a new Breaking Bad webisode online, have you seen it?â€

    Crowdfunding

    Funding a project or business venture by asking a large number of people (typically online) to invest a small amount of money – usually via websites such as Kickstarter and Indiegogo.

    Use it: “We raised enough money to launch our business using crowdfunding.â€

    Glamping

    Glamorous camping! Avoiding any rough conditions with luxurious facilities and accommodation, such as a yurt or cabin.

    Use it: “We’re going to be glamping at Glastonbury this year.â€

    Lookalike

    Something or someone that closely resembles something else, often used to describe someone who looks very similar to a celebrity.

    Use it: “Have you seen the Prince William and Kate Middleton lookalikes over there?â€

    Handover

    This word has a more political significance, in terms of gaining land or ownership. However, its modern usage is commonly in the workplace: The act of passing over control or responsibility to another person while you are off work on holiday or leaving a job.

    Use it: “I’ll send my notes in a handover email so you can continue the project while I’m away.â€

    Meh

    When something is a little uninspiring or dull. Also a word you could use to describe your lack of interest or indifference. It’s basically a verbal shrug.

    Use it: “The film was a bit meh.â€

    Binge-watch

    Watching multiple episodes of a TV show, one after another, in a single sitting. Usually, with a DVD box set or using online streaming.

    Use it: “I’m planning to binge-watch the entire series of Game of Thrones this weekend!â€

    Spill the tea

    When someone 'spills the tea' they are telling you all the latest news or gossip.Ìý

    Use it: “Please spill the tea about last week's party!"

  • A pile of open books on top of each other

    Using authentic material from the real world to teach English

    By Steffanie Zazulak

    There are lots of resources available to English teachers today: from textbooks to online teaching tools, they can all aid and enrich English lessons. Many ESL teachers also introduce authentic English material into their lessons to expose learners to the language as it is spoken in the real world.

    Authentic material is any material written in English that was not created for intentional use in the English classroom. Using this content for teaching English can make the teaching experience even more engaging, imaginative and motivating for students. It can also be useful to elicit genuine responses from English language learners.

    The great thing about using authentic material is that it is everywhere, which makes it easy to find, and simple for learners to practice English in their own time. Remember that it isn’t limited to articles from newspapers and magazines. Songs, TV programs and films, radio and podcasts, leaflets, menus – anything written in English constitutes authentic material.

    Selecting authentic material

    The best content to select depends on the learners, their level of English and the course content the English teacher wishes to focus on. It’s also a good idea to find out the learners’ interests – after all, there’s no point trying to get students fascinated by a text on the latest sci-fi movie if they’re all fans of action films.

    The materials should reflect a situation that a student may face in an English-speaking environment – this will help them transition into a world where English is the norm. In this world, people use abbreviations, body language is important and they’ll use 'filler' sounds – such as 'ummm' – when they are speaking English – and learners will encounter these in authentic material.

    It’s important not to overwhelm learners with the first piece of authentic material. So, choose articles, songs or sections of TV programs or movies that aren’t too difficult to understand or take too long to get through.

  • Woman wearing headphones outside, smiling and looking hopeful

    6 easy ways to learn English

    By Steffanie Zazulak

    When you’re learning English, it’s important to keep your motivation up. As with any task, there may be times when it feels a bit more difficult, so switch up your methods and don’t be afraid to make mistakes – you’ll reach the level you want to be at.

    We’ve already provided some unique ways to teach English that you may now have experienced with your teacher. Here, we suggest some easy ways to learn English that you can try any time – at home, at work or on the move. Why not try them today? Surround yourself with English and you’ll see improvements in your language confidence and skills, while having fun at the same time…

    1. English words with friends

    Scrabble is a classic board game in which players use random lettered tiles to create words in a crossword fashion. It’s a fantastic way to strengthen your English vocabulary, and there’s also a Scrabble Junior version for beginners. Playing Scrabble challenges you to really think in English as you try to come up with different words using your set of letters.

    If you’re taking an English class, buy the board game and invite your classmates to play with you. You can also play Scrabble online through websites like Facebook, where it is called Words With Friends.

    2. Add some music

    Not only will your favorite song wake up your mind and put you in a positive mood to learn English, but the lyrics can help you expand your skills. acquire grammar and vocabulary and improve spelling.

    Songs almost always contain a lot of useful vocabulary, phrases and expressions. And since the intended audience is fluent English speakers, the latest tunes include up-to-date language and colloquialisms. The language used in songs is casual and usable, if you pick the right music. Music also has an uncanny ability to stick in our heads, which can help you remember your new English words.