Mindfulness + Intentionality

This summer, I have had the privilege of presenting talks on maintaining calmness in the midst of stressful classroom situations. This post is a manuscript of sorts from this talk. Whether or not you are a teacher, you face stressful situations almost every day. It’s an unavoidable part of life unfortunately. I hope that this post will give you some ideas on how to navigate these situations with grace, poise, and clarity.

I want to begin by asking you to imagine the most stressful situation you have faced as a teacher’s assistant. I can tell you exactly what mine is. It was the end of a chaotic year. The school system where I worked had 2 high schools. One was known for its excellence. The other – well, it was not. And that’s the one where I worked as assistant to the choral director. This school was in the process of completing the building of a new high school, which would house grades 10-12. Ninth grade was going to be included with 7th and 8th in the current dilapidated high school building as the new Junior High School. Students and parents were not happy about this.

The choral director was assigned to teach a study hall during last period. One day she asked me to cover her class because she needed to pick up her daughter from daycare. This was the day that one of the students tried to lock himself in the practice rooms which were attached to the choir room. He got mad when I told him he was not allowed to be in that area and refused to return to his seat. After using every idea I could think of to get him to cooperate, I said, “Fine. I’m going to call the assistant principal.” This made him quite angry, and he lunged for me. Thankfully, I had already started walking away as I said this, so he missed, and I had time to run into the music office, lock the door, and call security. I remember driving home later that day and thinking, “I don’t get paid enough to deal with this!”

While I didn’t raise my voice to the student, looking back I can see ways in which I might could have handled the situation better. Hindsight is 20/20, right? A teacher friend of mine always says, “All behavior is communication.” What was his behavior communicating to me that day? No, he should not have reacted as he did, but was his anger masking underlying issues that I wasn’t aware of? Most likely so.

The pay may not be great – I don’t know that it is ever enough to deal with all we must do in the classroom. But whatever your role in the field of education, you are invaluable to our community.

 Stress is a natural part of life, and it is absolutely a natural part of teaching – whether that is K-12 or higher education.  We face a variety of demands—from assisting with lessons and managing student behavior to juggling administrative tasks. We may chair committees, be in the process of writing or editing textbooks, and we are always in search of ways to make an impact in our educational area. Stress is unavoidable. The key, though, is not to avoid stress but to develop strategies to manage it effectively.  

 Today, I want to talk about a powerful tool that can help us navigate these challenges with more ease and resilience: mindfulness.

 Mindfulness is the practice of being fully present in the moment, aware of our thoughts, feelings, and surroundings without judgment. Research has shown that incorporating mindfulness into our daily routines can significantly reduce stress, enhance emotional regulation, and improve overall well-being.

 Here are 8 practical ways to incorporate mindfulness into your day, even amidst the most stressful situations:

1. Start Your Day with Intention

A successful morning begins with a nighttime routine. What can you do at night that you will thank yourself for in the morning? Set the coffeemaker. Prepare your lunch. Lay out your clothes. Put all your materials by the door.

 Then before you begin your day, take a few moments to set a positive intention for the day. Sit quietly, take a few deep breaths, and think about what you want to bring to your students today. This simple practice can create a sense of calm and purpose, setting a positive tone for the rest of the day.

2. Mindful Breathing

Throughout the day, especially during stressful moments, take a few minutes to focus on your breath. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps activate the parasympathetic nervous system, promoting relaxation and reducing stress.

 This can also help you refocus and gain clarity so that you react to a tense situation from a place of calm and rational thinking rather than any angry feelings you may experience in that moment.

 Later in this post, I will share a breathing exercise I learned in therapy and have used for several years.

 3. Mindful Transitions

Use the time between classes or activities as an opportunity to reset. Instead of rushing from one task to the next, pause for a moment, take a few deep breaths, and center yourself. This can help you approach each new task with a fresh perspective. Repeat a mantra or a Scripture that is meaningful to you. Sing a hymn or praise song. Listen to a few seconds of your favorite classical piece if you have time. Avoid mindlessly scrolling social media or even checking email if the transition is brief. Use the time to intentionally reset and prepare for what is next.

 4. Mindful Listening

Listen with the intention of hearing rather than preparing to respond. When interacting with students, colleagues, or parents, practice mindful listening. Give your full attention to the speaker without interrupting or planning your response. This not only reduces misunderstandings but also fosters a deeper connection and understanding.

 If you feel your mind wandering, remind yourself that this moment and the person in front of you deserve your full attention.

 5. Body Scan Meditation

During breaks or at the end of the day, try a quick body scan meditation. Sit comfortably, close your eyes, and slowly bring your attention to each part of your body, starting from your toes and moving up to your head. Engage your senses. Notice how your feet feel on the ground. What does the air around you feel like? What smells or sounds do you observe? Notice any areas of tension and consciously relax them. This can help release physical stress and promote mental clarity.

 6. Mindfulness with Students

Incorporate mindfulness practices into your classroom. Simple exercises like deep breathing, mindful stretching, or short meditation sessions can help students manage their own stress and improve their focus and behavior. When students see their teacher practicing mindfulness, they are more likely to adopt these practices themselves. Lead by example.

 I have made it a practice to begin each applied lesson or coaching with a few seconds of breathing and setting an intention for that time together with the student. This has made a noticeable difference in my interactions with the students I see individually.

 7. Self-Compassion

Remember to be kind to yourself. Acknowledge that teaching is a challenging profession and that it’s okay to have difficult days. Treat yourself with the same compassion you offer your students. Self-compassion can reduce self-criticism and enhance your emotional resilience.

 8. Gratitude Practice

At the end of each day, take a few minutes to reflect on three things you are grateful for. They can be as simple as a student's smile, a supportive colleague, or a successful lesson. Practicing gratitude can shift your focus from stressors to positive experiences, enhancing your overall mood and resilience.

 Let’s take a moment to practice the calming exercise I mentioned earlier. Sit comfortably with your feet resting on the floor. You can cross your ankles if you’d like. We will do this later if you’d like to wait. Stretch your arms out in front of you and cross your hands over each other with your palms facing. Then bring your crossed hands up underneath your chin and turn your chin toward your chest. Take a deep breath in and cross your ankles if you haven’t already. If this is uncomfortable, you can simply cross your arms in front of you as though you are giving yourself a hug. Now with your body somewhat folded, take a deep breath and close your eyes. Relax and clear your mind. Perhaps repeat a comforting phrase to yourself, such as “Rest is sacred” or “All is well.” Keep your eyes closed and continue breathing deeply.

 As you breathe and rest in this moment, I want to share with you a post I recently saw on the Instagram account The Unteachables by Claire English.

·      Teachers, let’s normalize the absolute struggle it can be to self-regulate in the face of really tough and triggering behaviors.

·      Let’s normalize being at our wit’s end with a tough class and asking for help rather than pretending we are just over it.

·      Let’s normalize not having all of the answers no matter how many years we have been in the classroom.

·      Let’s normalize struggling with a particular student, rather than feeling ashamed and at fault.

·      And let’s normalize knowing that these things don’t mean we are incapable in any way, shape, or form. Know that they mean we are human beings doing an extremely important and incredibly tough job.

(Link to this post can be found here: https://www.instagram.com/p/C7xCU9QSYD-/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==)

 Slowly open your eyes and stretch your arms and legs. Take a deep breath.... and release.  

Incorporating mindfulness into our daily routines doesn't require a significant time commitment, but the benefits can be profound. By practicing mindfulness, we can create a more positive, calm, and focused environment for ourselves and our students.

Thank you for your dedication to your students and for being open to exploring new ways to support your well-being. Together, let's make mindfulness a part of our teaching practice and experience the positive impact it can have on our lives and the lives of those we educate. Thank you for your hard work, dedication, and the calmness you contribute to our school community. Together, let’s continue to create an environment where both we and our students can thrive.