Mindfulness for Teachers: 10 Ideas for Neurospicy Educators
Feeling extra frazzled at the end of your work day? You're not alone. Be kind to yourself by checking out these ideas for your toolkit!
Mindfulness for Teachers: 10 Ideas for Neurospicy Educators
Does your classroom (or cart) environment overwhelm you? Does all the noise, commotion, and responsibilities bog you down?
If you're nodding, especially as a teacher with ADHD, autism, or SPD, you're not alone.
The challenges of managing complex learning environments, endless to-do lists, and maintaining personal well-being all at the same time, are no joke.
That's where mindfulness comes in—a strategy not just for calming the mind, but for enhancing focus and resilience in ways uniquely suited to your needs.
Understanding Mindfulness for Teachers
Mindfulness offers a range of benefits for educators.
Let's look at the advantages of incorporating mindfulness techniques into your daily routine.
Benefits of Mindfulness for Neurodivergent Teachers
- Improved Emotional Regulation: Mindfulness trains you to tolerate your emotions more effectively. By being present in the moment, you can better recognize and manage your reactions to various situations in the classroom.
- Reduced Anxiety: Practices such as deep breathing and meditation, can help alleviate anxiety and promote a sense of calm amidst the demands of teaching. It may never be as simple as taking a breath, but it certainly can help to regulate the nervous system.
- Increased Resilience: Teaching can be emotionally draining, to put it mildly. Mindfulness can equip you with the resilience to bounce back faster.
Incorporating Mindfulness into Daily Teaching Practices
In the daily grind of your average teaching day, finding moments of quiet and peace is not easy.
With some creativity, though, you can find ways to build in little moments of relief into the structure you already have in place.
Mindful Breathing Techniques
Try this technique: inhale deeply through your nose, hold your breath for a count of four, and exhale slowly through your mouth.
Repeat this process, focusing on the sensation of your breath entering and leaving your body.
This simple practice can help you stay grounded and composed, regardless of what is going on around you.
Mindful Body Scan
As a teacher, you're constantly on the go, moving from one task to another.
A mindful body scan can be a valuable practice to tune into your physical sensations and increase bodily awareness.
Start by finding a quiet moment to sit or stand comfortably.
Close your eyes and bring your attention to different parts of your body, starting from your toes and gradually moving upward.
Notice any areas of tension or discomfort, and with each breath, imagine releasing that tension and inviting a sense of ease.
Also notice if there is any area of your body that feels either neutral, good, or “less bad.”
If you find yourself judging your experiences, make space for that too.
This practice can help you cultivate a greater sense of presence and mindfulness as you navigate your daily teaching responsibilities.
Creating a Mindful Classroom Environment
In the fast-paced environment of a classroom, cultivating a sense of safety, stability, and care is a central goal.
Here are some ways mindfulness can help you to include your own needs in the mix.
Mindful Communication Strategies
Active Listening
Active listening is a cornerstone of mindful communication.
By truly listening to what students, colleagues, and parents are saying, you not only comprehend their messages but also show respect for their perspectives.
Practice active listening by checking body language, and later paraphrasing to confirm comprehension.
This can help build trust with these key community stakeholders.
Empathy
Empathy is the ability to understand and relate to the feelings of others.
As a teacher, you already know that empathy plays a crucial role in creating a supportive and inclusive classroom environment.
By putting yourself in the shoes of your students, colleagues, and parents, you can better address their needs and concerns.
Cultivating empathy fosters connection and promotes emotional well-being in the classroom.
Non-Judgmental Responses
In mindful communication, part of the goal is to adopt an accepting attitude.
When we respond to situations and interactions with difficult parents, for example, with this lens it frees us up a bit to think clearly.
You don't have to like, or agree with, what the person says to you. It's more a matter of allowing it to be as it is.
This mindset allows for open dialogue, encourages transparency, and creates a safer space for everyone to express themselves authentically.
By integrating these mindful communication strategies into your teaching practice, you can enhance your classroom environment and foster a culture of connectedness.
Try practicing active listening, empathy, and non-judgmental responses to create a deeper sense of community with your students, colleagues, and families.
Incorporating Mindfulness Practices
Mindfulness for teachers is not about adding to your already full plate.
It shouldn't be someone admonishing you to practice ‘self-care.'
It's more about enhancing your well-being, and subsequently your sense of efficacy and satisfaction at work.
Here are some ideas for incorporating mindfulness practices into your daily routine.
1. Start Your Day with Intention
Set a positive tone for the day by taking a few minutes in the morning to center yourself.
Whether it's through deep breathing, meditation, or simply reflecting on your goals for the day, starting with intention can help you stay grounded amidst the chaos of being at school.
There are so many wonderful apps to choose from for guided meditations, should you desire that.
You can find them with all kinds of time requirements.
I used to do a five minute one from Insight Timer every morning before work. It really did help me get started on the right foot.
2. Mindful Breathing Breaks
Think about moments throughout the day to engage in mindful breathing exercises.
This can be as simple as taking three deep breaths before starting a new class or incorporating short breathing exercises during transitions.
For example, as you enter the school in the morning, take three breaths. Or, as you log on to Zoom, if you're teaching online.
It's a powerful way to reset and refocus your energy.
If you struggle with breathing practices due to your neurodivergent brain, check out Linda's article, “5 Easy Breathing Exercises Synced with Neurodiverse Stimming.”
3. Incorporate Mindful Movement
Physical activity can be a great way to bring mindfulness into your day.
Consider integrating short walks, stretching exercises, or even brief yoga sessions into your breaks.
Movement can help release stress and improve your focus.
4. Practice Gratitude
Take a moment each day to acknowledge and appreciate the positive aspects of your teaching experience.
Whether it's gratitude for a supportive colleague, a breakthrough moment with a student, or simply a quiet lunch break, cultivating gratitude can shift your perspective and enhance your well-being.
If the idea of practicing gratitude gives you the creeps because of people having thrown it at you as another thing you ‘should do,' I totally get it.
If you are in a really rough place, it might be really hard to feel this way.
Someone once said in this case that you can even look at inanimate objects or services with wonder.
You can think about, who was the person who laid the tile on the floor? Where did they come from?
Who invented tile? How did they do that? Where did the materials come from? How did they get assembled into this product?
So instead of bullying yourself into feeling grateful, if you can't access that readily, try leaning into your natural curiosity for your immediate surroundings.
Again, please reach out to a professional mental health therapist for support.
5. Create Mindful Transitions
Instead of rushing from one task to the next, use transitions as an opportunity to practice mindfulness.
Take a few moments between classes to pause, breathe, and reset.
This can help you approach each new situation with a sense of calm and presence.
During these transitions you can also try some gentle arm squeezes in the style of somatic experiencing.
These can help regulate your nervous system and remind your brain where you are in space.
6. Mindful Listening
Incorporate mindful listening techniques into your interactions with students, colleagues, and parents.
Practice active listening, pay attention to your body language, and being fully present in conversations.
It can improve your communication skills and deepen your relationships.
7. Set Boundaries
Mindfulness for teachers also means knowing when to say no and set boundaries.
Prioritize your own needs, and avoid overextending yourself. Easier said than done, I know. But it's something to practice.
8. Mindful Reflection
At the end of each day, take a few minutes to reflect on your experiences.
Consider what went well, what challenges you faced, and how you can learn and grow from them.
Mindful reflection can help you become a more effective and resilient educator.
9. Connect with a Mindfulness Community
Consider joining or creating a mindfulness group with fellow teachers.
Sharing experiences, resources, and support can deepen your practice and provide a sense of belonging and connection.
This can be particularly true if you already feel isolated at work.
Sometimes music, art, library, drama, or PE teachers may feel this way, due to the nature of the job.
If you are anything other than a homeroom teacher (in elementary school), you know that you don't always have a chance to interact with a team.
So having that other community, whether in-person or online, can be supportive.
10. Attend Mindfulness Workshops or Courses
Explore opportunities for professional development in mindfulness.
Attend workshops, seminars, or online courses to deepen your understanding and practice of mindfulness.
Investing in your well-being and personal growth can benefit both you and your students.
Takeaways
Incorporating mindfulness practices into your daily routine can transform your teaching experience and enhance your overall well-being.
Start small, be kind to yourself, and remember that mindfulness is a journey, not a destination.
Experiment with some of these ideas and make them your own, finding what works best for you as a neurodivergent educator.
For more tips on managing daily challenges as a neurodivergent teacher, read the “Key Neurodivergent Teachers' Guide to Managing Daily Challenges” round-up!
