We have seen great success using different mindfulness and meditation techniques to help our students with homework and study time.
What is Mindfulness?
Mindfulness is simply being in the moment and being aware of what is happening in the now. It’s the art of being able to check in with your mind and body to manage stress levels, direct focus and deal with emotions. When students consistently practice mindfulness, it can improve grades, relationships and even decrease anxiety.
Benefits of Mindfulness
Better physical and emotional health
How Does it Work?
If you are more mindful of your body and thoughts it helps to create a healthy relationship between emotion (mind) and action (body). For example, if we are more in tune with our feelings and thoughts, we can respond in a more grounded way without hurting someone’s feelings or overreacting. Also, if we are practicing mindfulness it helps us to be in the moment, which leads to better focus (which is especially useful during study time)!
Mindfulness and Learning Differences
Research suggests that mindful meditation can help train the brain to concentrate and hold focus. In fact, a study released in 2013 showed that boys with ADHD during an eight-week training in mindfulness, significantly reduced hyperactive behaviors and improved concentration. Other studies have also displayed similar findings. This is a great method to help improve grades and ease any frustration.
Mindful Breathing: Find a quiet place and sit down in a relaxed comfortable position. This can either be seated on a chair or on a cushion on the floor. Start to relax and notice how your body feels, the weight, the sensations, the touch between the floor or the chair. Relax any tightness and breathe. Next start to focus on your breath. Feel the natural flow and see if you can feel any sensation when one breath ends and another begins. If your mind starts to wander, it is okay. Pause, and go back to focusing on your breath and your body. If you continue to struggle with mind wandering, again, it’s okay. Try to count your inhales and exhales, again bringing your focus back to your breath.
Practice for five to seven minutes…or start with one and work your way up.
This technique works at any age.
Mindful Observation: Start to focus on an object in your environment, maybe a flower, the grass, or something in the room like a candle or a painting. Look at the object as if it were your first time. Examine every aspect . Allow yourself to be consumed by its presence.
Mindfulness Apps: These are the Best Meditation Apps of 2018 for those who are new (or veterans) to mindfulness. https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps