Written by Allegra Johnson, Mindful Education in Schools Assistant Director + CYT 200 + CYT 95
“What if, instead of trying to worry about, fix, or control the past and future in our minds, we trusted that this moment provides everything we need to receive and accomplish?” ~ Allegra Johnson
Although I haven’t been an educator, I have worked as a counselor and understand the drain of constantly being 'on' throughout the day. I've experienced the exhaustion that comes from navigating system and client demands that are beyond my control, along with the guilt and longing to create truly beneficial spaces for my clients—something I can control. At the same time, I’ve strived to find balance between work and home life without sacrificing my commitment to caring wholeheartedly. Perhaps you’ve felt this way too.
Many will claim to have the solution to escaping compassion fatigue or burnout—the cure for your exhaustion, or the perfect self-care practice that will change your life. While these conversations can be valuable, they often oversimplify the issue.
Burnout is not usually from being overworked, but the unmet emotional needs stemming from the following perceptions: “a perceived lack of control or autonomy, insufficient reward or recognition, a perceived lack of social support / community, a perceived lack of meaning / purpose”. From this viewpoint, I’d like to offer a space for reflection and emphasize that only you hold the true answer to the changes you seek.
In this blog post, I will offer some beginner mindfulness practices for you to connect with this inner wisdom and allow it to take root and flourish.
Benefits of Mindfulness for Educators and Students
Mindfulness is the opposite of mindlessness. I love Jon Kabat-Zinn’s definition: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
A few keys here. Mindfulness is something we can practice at any moment. While it may be incredibly challenging to maintain this awareness every second of the day, each time we consciously step off autopilot and engage in the present, we help our brain form new, healthier patterns.
And so, what we find is that as adults, whether teachers, parents, counselors, etc. is by practicing mindfulness we are more able to show up for our students as full versions of ourselves, not just the leftovers. When we give ourselves to autopilot we often inadvertently spend our energy on excessive worry, pessimism, and rumination.
I find this practice especially valuable for the mundane tasks of the day, like a warm-up for mindfulness. It’s similar to sports drills: teams don’t scrimmage at every practice; they break down skills and refine them, so when game time arrives, they’re prepared. Mindfulness works the same way.
We might catch ourselves distracted by a to-do list while in conversation (i.e. mindlessness) and even recognize that multitasking like this doesn’t work, often leaving us and others feeling disconnected. However, it’s a different experience altogether to intentionally practice mindfulness and enjoy the fruits of creating that space in our lives.
Every time we practice being present in the moment, we are improving our ability to notice mindless autopilot behavior when it matters more. This is also important for preventing burn out. When we practice mindfulness we can engage in more cognitive flexibility and less rumination, which according to 6 Seconds, is deeply connected to burn out.
Additionally, according to a study in the Journal of Educational Psychology, “teachers trained in mindfulness […] show lower blood pressure, fewer symptoms of depression, less distress and urgency, greater compassion and empathy, and are more effective in their teaching.”
Mindfulness Strategies for Educators and Students
Mindfulness Practice 1: Mindful Awareness
The next time you're driving, try approaching the task with a sense of mindful awareness. Instead of letting your mind drift to thoughts about the past or future, focus on observing the present moment as it unfolds. Pay attention to the sensations in your body, the sounds around you, the movement of the car, and the feel of the steering wheel in your hands. Notice any emotions that arise during this practice—perhaps frustration, calmness, or even boredom.
Observe these feelings without judgment, simply acknowledging them as they come and go. This exercise helps to bring attention to how often our minds wander, even during routine tasks. It can reveal our habitual mental patterns and provide insights into how present-moment awareness influences our emotional state.
Access all of our guided mindfulness albums for free here
By practicing this kind of focused attention, you may discover that driving, an activity often done on autopilot, can become an opportunity for grounding and mindfulness. Over time, such moments can cultivate a greater ability to stay present in other areas of life, enhancing not only your sense of calm but also your capacity for emotional regulation and overall well-being.
Mindfulness Practice 2: The Breath
Mindful breathing is one of the simplest yet most effective ways to connect with ourselves. This practice involves focusing our attention on our breath, which is not only a natural and accessible tool but also scientifically proven to benefit our stress response system. Engaging in mindful breathing can lower cortisol levels, reduce anxiety, and promote a sense of calm.
Moreover, mindful breathing helps create mental space by encouraging us to step back from the constant chatter of our thoughts. By concentrating on the rhythm of our breath, we can cultivate a sense of presence and awareness, which are essential components of mindfulness. This practice allows us to anchor ourselves in the moment, offering a break from the demands of our daily lives.
Subscribe to our YouTube channel for new weekly self-care and mindfulness videos
When we simply observe our breath, we begin to explore profound questions like, 'What if we could trust that each moment will provide what we need, just as we trust our breath?' What if, instead of trying to worry about, fix, or control the past and future in our minds, we trusted that this moment provides everything we need to receive and accomplish? Just as our exhale trusts that an inhale will follow, can we trust what this moment offers and know that the next right step will soon be shown?
This inquiry invites us to shift our mindset from one of worry or control to one of acceptance and trust. Just as each inhale is followed by an exhale, we can learn to trust that each moment brings the opportunities and resources we require. This realization can empower us to let go of the need to manipulate our circumstances and instead embrace the present, fostering a deeper connection with ourselves and our experiences.
Mindful Changemaker Program
With so many benefits of mindfulness, I think it is important now to return to my first point: only you have the answer. The practice of mindfulness is only as beneficial as the fruit it provides. What might you discover about yourself or others if you created space in your day as opposed to filling it with more things? What might you gain by pausing excessive worry or control with mindful spaces or letting go? What might you learn about yourself and your habits that might benefit your experience with your life?
These questions and this growth is the work of a lifetime. No matter what you do, we all live in communities that beg us to bring our fullest self. At Challenge to Change, we are particularly invested in helping educators grow in their emotional intelligence and use the skills of mindfulness to transform the way they show up to their school communities. Our Mindful Changemaker Program cultivates a space for growth, so you can live and educate with more purpose. If you, or your school is interested in this work, please reach out. We would love to partner with you!
Only you have the answer for living with integrity. Only you have the answer for living with more joy and purpose and leaving your classroom everyday with a sense of accomplishment even through challenges and failings. I believe you have all the wisdom that you need to navigate your life with all of the ease and grace that you wish.
In another blog post, I will be sharing some reflections and diving deeper into the benefits of regulating and practicing mindfulness with children.
With peace,
Allegra
P.S. Get access to ALL of our best yoga and mindfulness resources - all in ONE place!
Full Kids Yoga + Mindfulness Lesson Plans
Digital versions of Challenge to Challenge's card decks (including the Kids Yoga Pose Deck!)
Breathing practice instructional videos and card decks for calming, focus and energy
Movement videos and yoga sequences
Guided mindfulness audio tracks
Mindful games + social-emotional learning worksheet Printables
Teacher self-care practices and in-services
It’s the one-stop shop for classrooms, yoga studios, daycares, and homeschoolers. Plus, there are plenty of free resources for you to try!
Comments