What are some mindfulness techniques that can reduce stress in the classroom?

1 Breathing exercises

One of the simplest and most effective mindfulness techniques is to focus on your breathing . You can do this anytime, anywhere, and it only takes a few minutes. To practice breathing exercises, sit comfortably and close your eyes. Breathe in slowly through your nose and out through your mouth. Notice how your chest and abdomen rise and fall with each breath. Try to make your exhales longer than your inhales. Count your breaths from one to ten, and then start over. If your mind wanders, gently bring it back to your breathing.

2 Body scan

Another mindfulness technique that can help you reduce stress is to do a body scan. This is a way of scanning your body for any tension, pain, or discomfort, and releasing it with your breath. To do a body scan, lie down or sit comfortably and close your eyes. Start from your toes and move up to your head, paying attention to each part of your body. As you scan, notice how each part feels, and breathe into any areas that feel tight or tense. Relax your muscles and let go of any stress. When you reach your head, take a deep breath and open your eyes.

3 Mindful listening

Mindful listening is a mindfulness technique that can help you improve your concentration and comprehension in the classroom. It involves listening to a sound or a voice with full attention, without getting distracted by other noises or thoughts. To practice mindful listening, choose a sound or a voice that you want to focus on, such as a song, a podcast, or a lecture. Close your eyes or look at a fixed point. Listen carefully to the sound or the voice, and notice its pitch, volume, tone, and meaning. If your mind wanders, gently bring it back to the sound or the voice.

5 Mindful movement

Mindful movement is a mindfulness technique that can help you relieve stress and increase your energy in the classroom. It involves moving your body with awareness, without rushing or forcing it. To practice mindful movement, choose a movement that you enjoy, such as stretching, walking, or dancing. Do it slowly and gently, and notice how your body feels, and how it responds to the movement. Pay attention to your breath, your posture, and your balance. Be mindful of the sensations and emotions that arise from the movement. If your mind wanders, gently bring it back to the movement.

6 Mindful gratitude

Mindful gratitude is a mindfulness technique that can help you boost your mood and optimism in the classroom. It involves expressing gratitude for the things that you have, without taking them for granted. To practice mindful gratitude, think of three things that you are grateful for in your life, such as your health, your family, or your education. Write them down or say them out loud. Feel the gratitude in your heart, and smile. Thank the people or the things that have made your life better. If your mind wanders, gently bring it back to the gratitude.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?