Dawn Arseneau

With all the demands on teachers, it may feel that adding one more thing is impossible. But the benefits of mindfulness for both student and teacher wellbeing mean that taking 5 minutes to practice is well worth your while.

Here are some quick and easy ways to bring mindfulness to your classroom:

1. Begin with a mindful minute

Once students are settled into the classroom, invite them to close their eyes or gaze softly at a point in front of them and settle into their seats. Guide them to feel the chair beneath them, taking a moment to feel grounded, then take some long inhales and exhales together. This simple practice can help set a calm tone for the day and improve students’ concentration, not to mention give you a moment to collect yourself before launching into curriculum and all the demands of the day.

2. practice breathwork

There is an abundance of formal and informal breathwork practices online – scripts are available as well as audio and videos – choose one that meets your comfort level. Teach your students simple breathing exercises they can do anytime they need to recenter. (These are good for you, too!) For example, box breathing: inhale for 4, hold for 4, exhale for 4, then hold for 4. Repeat a few times until they get the idea. Breathwork can help with anxiety as well as concentration, and is good for our physical health, as well.

3. Move mindfully

Take mindful movement breaks throughout the school day. When energy seems high or you or your students simply need a bit of a break, engage in some short stretches or yoga poses. These can even be done while students are seated, for example, stretching arms above and to the sides, flexing fingers and feet, taking some seated cat/cows. Moving mindfully helps release tension and improve physical well-being. There are many quick and easy stretching and yoga routines online suitable for classroom use.

4. practice listening mindfully

Create moments of mindful listening by playing a sound (e.g., a bell, chime, or a nature sound) and asking students to listen carefully until the sound fades away. Play a song and have students put their heads on their desks to block out distractions, instructing them to notice the sounds in the song, the way the music makes them feel. (You can even follow up by asking them to share what they visualized, then use it as a writing or art prompt.) This exercise can sharpen their listening skills and bring their attention to the present moment.

5. make snack time mindful

One of the beautiful things about practicing mindfulness it that it can be done while you are doing everything else. Use snack time to encourage students to practice mindful eating. Ask them to pause before the eat, notice the textures and colours of their snack, think about where it came from. Have them pay attention to the taste, texture, and smell of their food. This practice can help them appreciate their meals more and develop healthier eating habits.

6. create a zen zone

Designate a corner of your classroom for students to relax, meditate, or take a break when they feel overwhelmed. Find comfortable seating (even a few cushions or blankets will do); use calming decor; play calming music; and have quiet activities such as colouring pages, fidget toys, or Play-Doh available.

7. practice gratitude

We’ve heard it again and again, but it’s for good reason that gratitude is hailed as a recommended practice. Have students keep daily gratitude lists in a journal, or set up a gratitude wall in your classroom and leave sticky notes, encouraging students to write down or share things they are thankful. Practicing gratitude can boost their mood and foster a positive classroom environment.

8. make transition times mindful

Instead of rushing from one activity to the next, take a few moments to pause, breathe, and reflect. Ask students to walk mindfully as they walk from one room to another, slowing down and feeling each step as the foot meets the floor. This can give them a focus, and maybe even help with the chatter in the hallways!

9. integrate mindfulness into lessons

Pause a story to ask students how a character might feel in a particular situation. Explore science by being present while observing nature. Have students visualize a math word problem, reflect on the impact of a historical event, or set an intention before playing a sport. Practicing mindfulness has been proven to improve focus, performance, and even memory.

10. live what you teach

Practicing mindfulness isn’t just for students. As a teacher, it can be easy to get caught up in the chaos of the classroom. Taking a few deep breaths can bring you back into the present; feeling your feet on the floor can ground you in moments of difficulty. It can also help us keep perspective by enhancing emotional regulation. And students are more likely to buy in if they see you practicing it, too.

Bringing mindfulness into your classroom can create a more peaceful and focused learning environment, and benefit both you and your students. With so many simple ways to incorporate it into your day, why not choose one and try it?