Calm Them Down: A Guide To Introducing Mindfulness in the High School Classroom

Are you ready to dive into the captivating world of mindfulness meditation in high school classrooms? As student’s attention spans grow shorter and shorter, the need for presence and focus is more vital than ever. For the 2023–24 school year, I am preparing to use 3 of my 6 high school classes as a study to see if there is a difference in the student outcomes between the students who are taught daily mindfulness versus the students who are not. I have been putting together a plan for how to execute such an experiment, and I will be publishing results as I go through the year. This is the introduction, an overture, a guide for any other teacher out there who wants to join me in this journey. I have been practicing mindfulness in my own life for a short time, so I intend to expand my own awareness and learn as much as the students hopefully will. What I have learned from mindfulness thus far has been incredibly useful to my life. I have been able to process difficult emotions, situations and other human beings in a way I never dreamed I would. I have found peace and self worth through nothing more than awareness of my own thoughts and the ability to pay attention to breathing. It’s incredible, and as an educator I strongly believe it will be incredible as a teaching tool as well. So, for those of you who are down, let us prepare to empower our students with the tools they need to cultivate inner calm and unwavering focus. Buckle up, my friend, because we’re about to embark on an exhilarating adventure together!

Step 1: Educate Yourself

Take the time to educate yourself about mindfulness meditation by reading books, attending workshops, or exploring reputable online resources. Familiarize yourself with the principles and benefits of mindfulness to confidently guide your students. Sam Harris has a meditation app called “Waking Up,” which has an introductory course you can take. The course details day by day how to introduce mindfulness into your life. There are other free apps like “Insight Timer,” and paid ones like “Calm” that are great. Books like “Mindfulness for Teachers” by Patricia A. Jennings or “The Mindful Teen” by Dzung X. Vo are also great options for a beginner, or someone who is looking to expand their knowledge.

Step 2: Create a Safe Space

This is probably the most important step. This means that you have to introduce the practice slowly and make sure that the students feel that it is a safe environment in which to do such a thing. I like to introduce ice breakers and team building exercises in the first few days of a new class to set the tone for the year, and let the students know who I am as a teacher and that if I am unapologetically myself, they are free to be that way in my room as well. Also, ensure the environment is free from distractions, and consider playing soft instrumental music to create a calm atmosphere.

Step 3: Start with Mindful Breathing

Begin your mindfulness session by explaining the purpose and benefits of mindful breathing to the students. Guide them through the following instructions:

“Find a comfortable position, either sitting on the cushions or in your chairs. Gently close your eyes or lower your gaze. Take a moment to settle into this space. Now, bring your attention to your breath. Notice the sensation of the breath entering and leaving your body. Let your breath flow naturally, without trying to control it. Pay attention to the rise and fall of your abdomen or the feeling of the breath passing through your nostrils. If your mind wanders, gently bring your focus back to the breath. Let’s take a few moments to practice this together.”

Start with shorter sessions, around 3–5 minutes, and gradually increase the duration as students become more comfortable with the practice. I’m intended to get up to a 15–20 minute session by the end of the year.

Step 4: Explore Body Awareness

Introduce the body scan exercise to help students develop body awareness and relaxation. Guide them through the following instructions:

“Bring your attention to your feet and how they make contact with the ground. Slowly move your attention to your legs, and then your hands, back and neck. Slowly guide them into focusing on just one or two parts of the body and sending breath to that part. Pay attention to any sensations, areas of tension, or areas of relaxation you might notice. Remember to observe without judgment, simply noticing what is present. Let’s take a few minutes to practice the body scan together.”

Encourage students to focus on their own experiences and sensations throughout the exercise.

Step 5: Introduce Mindful Observation

Engage students in mindful observation exercises to sharpen their senses and cultivate present-moment awareness. Choose an object within the classroom or nature and guide the students with the following instructions:

“Select an object to observe. It could be a flower, a piece of artwork, or even a natural sound recording. Take a moment to really look at or listen to the object. Notice its colors, shapes, textures, or sounds. Engage your senses fully in this observation. Allow yourself to be fully present with this experience. Let’s take a few moments to practice mindful observation together.”

After each of these mindfulness sessions, I will allow the students to journal their responses. I will sometimes encourage students to share their observations and reflections if they feel comfortable doing so. This is a bit time consuming to think about doing every class, but I will dedicate the first 10 minutes of class for the first semester to this practice. 5 minutes of mindfulness, and then 5 minutes of writing. As an English teacher, I believe the writing will be a crucial element to our class.

Step 6: Encourage Daily Mindfulness

Emphasize the importance of integrating mindfulness into students’ daily lives beyond the classroom. Provide them with resources or recommend mindfulness apps like Headspace, Calm, or Insight Timer. Encourage them to find moments throughout the day to pause, take a few mindful breaths, and reconnect with the present moment. Remind them of the benefits they can experience by incorporating mindfulness into their routines.

The benefits of mindfulness include:

1. Stress Relief: Mindfulness equips teenagers with powerful tools to manage and reduce stress, helping them navigate the pressures of school, exams, and social expectations with greater ease.
2. Improved Concentration: By practicing mindfulness, teenagers can enhance their ability to concentrate and stay focused, allowing them to absorb information more effectively and perform better academically.
3. Emotional Regulation: Mindfulness empowers teenagers to understand and regulate their emotions, enabling them to navigate challenging situations, conflicts, and relationships with greater emotional intelligence.
4. Increased Self-Awareness: Through mindfulness, teenagers develop a deeper understanding of themselves, their thoughts, and their emotions, fostering a stronger sense of self and boosting their self-confidence.
5. Enhanced Resilience: Mindfulness builds resilience, equipping teenagers with the tools to bounce back from setbacks, overcome challenges, and thrive in the face of adversity.
6. Improved Sleep Quality: Practicing mindfulness techniques before bed can help teenagers relax, unwind, and improve the quality of their sleep, ensuring they wake up refreshed and ready to tackle the day.
7. Boosted Creativity: By quieting the mind and cultivating a present-moment focus, mindfulness can unlock the creative potential within teenagers, fostering innovative thinking and problem-solving skills.
8. Increased Empathy and Compassion: Mindfulness cultivates a sense of empathy and compassion, helping teenagers develop stronger connections with others, foster meaningful relationships, and create a more inclusive and supportive social environment.
9. Stress Management for Exams: Mindfulness provides effective strategies for managing exam-related stress, including reducing test anxiety, improving memory recall, and enhancing performance under pressure.
10. Overall Well-being: By incorporating mindfulness into their lives, teenagers can experience improved overall well-being, including greater happiness, a sense of inner peace, and a more positive outlook on life.

By following these practical steps, you can effectively introduce and guide mindfulness practices in your high school classroom. Remember to create a safe and welcoming environment, use clear and concise instructions, and encourage students to share their experiences and reflections. With consistent practice, students can develop essential skills for emotional well-being, improved focus, and compassionate engagement with the world around them. I am excited to start this new academic year, and I will continue to publish throughout the journey and I can’t wait to see the results.

*Written with the assistance of ChatGPT