“Success in academics is not just about what you know; it’s also about how well you can be present and engaged in the learning process.” – Daniel J. Siegel (American psychiatrist, author, and professor)
Studies show that the practice of mindfulness can be a catalyst for enhancing cognitive performance and academic success. It directly impacts how the brain functions, and may contribute to neuroplasticity – the brain’s remarkable capacity to rewire and adapt. Think of mindfulness as a mental flexibility exercise. Over time, mindfulness becomes a facilitator in supporting cognitive abilities, and when integrated in an academic setting may improve academic outcomes.
Why We Need Mindfulness
At its core, mindfulness is the practice of being fully present and engaged in the moment, without judgment. By its very nature, mindfulness trains us to sustain attention, filter out distractions, and promote a calm state of being. Guiding our students to incorporate mindfulness techniques into their day can lead to significant improvements in their academic journey and overall sense of wellbeing.
Students experience both external and internal stressors on a regular basis. With mindfulness we can provide the tools and strategies to proactively manage life’s inevitable challenges, leading to more positive outcomes. Encourage your students to notice challenging emotions in the moment and teach them simple techniques to calm worry, negative thinking and anxiety. A simple technique such as “mindful breathing,” breathing with intention and focus, has the power to lower the production of stress hormones, such as cortisol, and restore balance and calm in the moment.
Utilizing Mindfulness
Think about how impactful a mindfulness practice can be in preparation for a potentially stressful upcoming experience such as a test, debate, performance or a presentation. Engaging in mindfulness techniques like focused breathing or visualizations can help promote relaxation and mental clarity. Deep intentional breaths calm the nervous system and reduce anxiety, while visualizations allow for mental rehearsal, promoting focus and instilling confidence.
Mindfulness encourages us to be fully engaged in the task at hand. This heightened awareness can significantly enhance students’ ability to focus in class or during study sessions. Awareness allows us to refocus our attention when we notice our mind wandering. When the mind is not scattered by worries or distractions, students can delve deeper into schoolwork and improve memory and retention, leading to improved academic outcomes.
When our minds are clear and open, we are more likely to generate solutions to problems with awareness. Students can develop a greater understanding of how they use their time, leading to improved time management, increased productivity and a more balanced approach to academic responsibilities and personal life. With heightened awareness, students can also evaluate the effectiveness of their current study and learning techniques, providing an opportunity to identify areas for improvement, and establish routines that evolve into systems for success.
With the many benefits of mindfulness, you might be eager to introduce the concept to your students. Start with a few easy tools:
- Encourage students to take a few slow, deep breaths as they focus their minds on their breathing. Ask them to notice how they feel after “mindful breathing” as compared to before. Then proceed with the task at hand.
- Encourage students to take short mindful breaks during study sessions to recharge mental energy. Stretch, breathe deeply, or simply pause to appreciate the moment.1
- Mindfulness promotes effective decision making and strategic problem solving. Students have a lot to manage between school and personal responsibilities. Planning study sessions with intention allows learning to be distributed rather than trying to learn everything all at once. Not only does spacing out learning allow for a more balanced day, but memory science shows that it promotes retention.
- Remind your students to make an effort to stay fully engaged with their lesson, and when their mind wanders, as it most likely will, invite them to let the distraction pass and gently return to a focused state of mind.
By reducing stress and restoring balance, enhancing concentration and cognition, and promoting emotional regulation, mindfulness can elevate academic performance, and enhance your students’ overall academic experience.
The Autonome program is unique in its approach: each SEL lesson is enriched with a specifically-tailored thematic mindfulness practice. This intentional integration of SEL with mindfulness supports and enhances the overall learning experience. Autonome works to ensure that SEL lessons go beyond the classroom and become a meaningful and transformative part of students’ daily lives. Connect with us to learn more!
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1 Research shows that deliberate interruption allows ideas to percolate, and enables us to return to the task with renewed energy, motivation and perspective.