How to incorporate mindfulness in the classroom
We have become accustomed to, or even forced into, living in a constant state of acceleration. Spending the day multitasking, being hyperconnected, with the premise of immediacy, generates a state of constant mental activation in which it is truly difficult to find moments of calm and connection with the present and with ourselves . It is no wonder, then, the rise and popularity of meditation techniques in recent decades.
The practice of mindfulness helps us focus our attention and tune into the present moment . This technique, which originates from Eastern traditions such as Buddhism, Zen, and yoga, and which some experts describe as "the antidote to the modern condition," has proven effective and useful for improving physical health and emotional well-being for over 30 years. Mindfulness practice can be formal, through guided meditations, or informal, by focusing on the here and now, observing the experience, describing it in words, and allowing oneself to be carried away by it.
Benefits of mindfulness for students and teachers
We know that half of all mental health problems begin before the age of 14 (WHO, 2019) and that adolescence presents an opportunity for preventing mental health disorders and promoting emotional well-being. During this crucial stage of life, when young people face numerous challenges and constant changes, cultivating the ability to be present can contribute to their well-being. Mindfulness is one of the socio-emotional skills that can be developed at this stage to help adolescents become more resilient and better equipped to cope with adversity. Educational institutions play a key role in this process.
Socio-emotional skills that promote resilience
Numerous studies have shown that schools that promote regular mindfulness practice or training among their students experience positive emotional and academic results .
- It helps to be more resilient and better withstand adversity.
- It helps reduce impulsivity and make better decisions.
- Connect with the present and with our goals.
- It improves the ability to concentrate and focus attention.
- Improves empathy and compassion.
- Reduces stress and anxiety.
- It improves introspective ability and allows for better emotional regulation.
The benefits of mindfulness are also significant for teachers' self-care . This is evidenced by the results of the MY Resilience In Adolescent (MYRIAD) study, in which researchers from various universities in the United Kingdom and the United States observed the impact of mindfulness training programs on emotional well-being in 100 schools over eight years. Among the key findings were lower levels of burnout among teachers and a reduction in feelings of exhaustion. Furthermore, the work environment and school atmosphere also improved.
Self-care guidelines for teachers
A podcast for meditating anytime
In 2022, Sant Joan de Déu Hospital created the first meditation podcast to help its patients and families manage stress and cope with illness in the best possible way. The idea behind Sounds of Silence is to make meditations accessible at any time, from the comfort of one's own home, and especially as a resource for those moments when loneliness or unease overwhelms us. It's a meditation resource available to the general public that aims to provide tools for self-regulation and self-awareness .
The podcast is available on Spotify , Apple Podcasts , and iVoox , and includes four types of content: Guided Silences (meditations), Life Capsules (short texts that encourage reflection), Stories and Tales (which provide tools for developing values), and Texts of Spiritual Wisdom (mystical texts from various spiritual traditions). This content is offered in Spanish, Catalan, and English. Currently, the podcast platform iVoox ranks it among the top 10 meditation podcasts of 2023 and among the best guided meditation podcasts of 2024 .
The initiative stems from a long-standing project offering daily meditations at the hospital to both families and healthcare professionals. The project's overwhelming success has served as an indicator of a growing collective need : access to guided meditations beyond the hospital walls.
What can be done in the classroom
We invite all educational professionals to use this tool in the classroom as a resource to improve students' mental health and emotional well-being. Daily practice is the best way to reap the maximum benefits of meditation, and ten minutes a day is enough to see results. A good idea is to hold the mindfulness session at the beginning of class or after recess. The exercise allows students to practice mindfulness and listen to how their bodies feel: their physical sensations, emotions, thoughts, and so on. At the end of the session, the teacher can ask students to share this information with the group.
These are some of the available resources:
- Attention to the body . Guided meditation, available in Catalan, ten minutes long, an exercise in silence and order where we pay special attention to our own body.
- Meditation of the Now . This eleven-minute meditation, available in Catalan, helps us become aware that the present moment is simple; it may be rich in stimuli, but it is simple. There are no fears, nor is there hope. Simply savor what is happening, what is happening in each moment, and thus we arrive at the silence that dwells within us.
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