On the 2nd October 2019, Macmillan Education hosted an online conference in honour of World Teachers Day. I managed to tune in for Emma Reynolds who presented second, though I had to leave before it finished as the day was running late and I had a meeting to attend. I have finally caught up with what I missed via the Youtube recording of the event. (Check it out if you also missed out!)
Emma is an MBSR-accredited teacher who lives just outside Barcelona. This is her website and here is the Macmillan recording (again) but cued to her session (which I really recommend watching – she delivers it in a very engaging way and you get to experience mindfulness rather than just read about it in my blog post!)
Her session was called…
Mind full? Or Mindful?
She started by inviting us all to close our eyes and just notice sound. That could be sounds in the room, sounds outside, even the sound of our own breathing. Then we were asked to notice our breathing and the movement of breath in and out of the body. In other words, a very brief awareness of sounds and breathing meditation. A quick, easy way to get back in touch with the senses, which is one of the key elements of mindfulness.
Then she told us that she usually starts sessions like this by asking participants to put their hands up if they have ever experienced stress. Of course, everyone puts their hands up. Life is stressful. Being human is stressful. Being a teacher is stressful, it is a stressful profession. Emma proposed to offer us some practical tools for teachers to bring to classroom experience, to calm nerves, to deal with emotions, to avoid the spiralling mind, so that we can be present with our students. As one of the webinar participants said, though, these aren’t just strategies for the classroom/workplace, they are strategies for life.
We moved on to the following questions:
- what is stress?
- how does it feel?
- how does it affect us?
Emma invited us to think of something that had happened in the last week or two (not a really big, traumatic life experience, just a run of the mill stressful situation), to close our eyes and put ourselves there for a moment, to picture where we were, what we said out loud and what was said inside ourselves. Then we had to feel it – how does it feel in the body? Where in the body? Is it a tightness in the chest/belly? Tension in the neck muscles? Faster breathing? Pounding in head? There is an actual physical experience.
When something stressful happens, we start with a thought process, which then fuels emotions which then show up in body sensations. That is the fight or flight system in our brain kicking in. That system is a survival mechanism which all humans and animals have. It responds to threats by preparing us to fight, freeze or run away. All the physical ‘symptoms’ of stress are connected to it. It is the body being told by the system “We need to do something and do it NOW!” Which was useful when we were faced by sabre-tooth tigers back in the day but how useful is it when it’s triggered by an email arriving in your inbox? Or a chance comment from someone? Probably not very.
The fight-flight system, Emma explained, is a very finely tuned mechanism, like a hair trigger. And if you are tired or overwhelmed, then even more so – one small thing can make you explode. She talked about the amygdala area of the brain, which is the primitive alarm centre that acts on instinct and the pre-frontal cortex which is rational, thinking part of the brain. She asked us to imagine walking down the street, not concentrating, when a bus starts coming, we step off the pavement, the bus might be about to hit us but then…we’d be propelled back onto the pavement. Without thinking about it, it would just happen instinctively, spontaneously. The image of the bus would hit the retina of our eye, trigger the alarm system and flight would get us back onto the pavement. The prefrontal cortex gets flipped out of the way by the amygdala and it happens in milliseconds – “before we know it”. It is very reactive, which is useful for running away from tigers but not at work. At work it looks more like receive a rude email, reply, send, and then “oh…er…oops…”. Stress, frustration and anger have the same effect as the tiger. So we may be reactive to situations, shouting at a class, being rude to someone, feeling cut off from everyone.
What can we do about this? How can mindfulness help? Everyone has that reactivity, the amygdala brain area, but we can learn to notice and bring back control to the thinking part of the brain. The mind is often full of thoughts:
It wanders off into the past, rehashing situations that have already happened, or the future, planning all sort of things e.g. what if this, what will I do when; projecting usually stressful, worrisome thoughts about the future or “if only” about the past. The brain has a negativity bias, or a tendency to look for problems/scan for threats. It likes to worry about how to fix things that may or may not happen in the future. I.e. imagined problems, so trying to fix things that aren’t actually there. This means that you are here but your mind is not. You are not present. And that means you are missing the positive present moment experiences. Emma suggested next time we are in the shower, to try to be present – be aware of the smells, the sounds, the sensations. That is an example of getting into the senses and out of the mind.
Children are all about the senses but as we become older and socialised, we lose contact with the body and get stuck in the mind. Lots of stressful ruminating results. Emma told us about a Harvard study which found that we are lost in thought 47% of the time. In other words, stuck on autopilot. There was an app that pinged participants every so often and asked them What are you doing? What are you thinking? And it would be something like having dinner, thinking about tomorrow’s presentation. What are we missing? The shower, the food, the lovely sensations, the appreciation, the excitement, in other words enjoyment of now. We are always somewhere else.
Automatic pilot is not bad. It can be useful. For example, riding a bike we can just get on and ride without thinking about it. We need a certain amount to function in life. However, it is not useful to be stuck/lost in thought all the time, or stuck in the present moment being judgemental of it. (“I don’t want to be here. I don’t want this. This is bad” – resentment, stress.) Mindfulness can help us here. Emma’s definition of Mindfulness is knowing what you are doing whilst you are doing it without judgement. And the without judgement part is important – we may often notice what we are doing but in a resentful/judgemental way, ruminating. Mindfulness allows us to notice what is happening and step away in a non-judgemental, kind way. It is a way to step of the the cycle and start to do something proactive to calm down and get the thinking lid (prefrontal cortex) back down, so that you can deal with the situation creatively and with wisdom.
Emma then talked to us about formal and informal practice. She said the formal practice, meditation, is a loaded word but it’s really just sitting down, being quiet and tuning into sound, breathing and the body. Informal practice is noticing the senses, or information from the senses, in the present moment, for example in the shower or brushing teeth or eating. When your mind is full of to do list or worrying, tune back into the senses and what is happening now. Notice the sensation of feet on the floor. She explained that we can send our concentration/awareness/mind to different places, e.g. the feet. The untrained mind flies about all over the place, training awareness can bring it back., place concentration where you want it to be. When you notice it wandering, you can bring it back. The more you practice, the less and less it will wander. She likens the mind to a puppy. When you are training it to sit and stay, it will keep wandering off every two minutes but practising over and over and over, giving praise, reward, treats, bit by bit the puppy will stay. The same goes with mindfulness. We need to practice over and over but in a kind, non-judgemental way. Notice the mind has wandered, not get frustrated, just gently bring it back.
All of this is also relevant for students. When they get angry or upset, it means they are flipping their lid, and as teachers we can recognise they are stressed and feeling threatened, and help them bring their thinking lid back online again.
Bring awareness to thoughts (gentle curiosity). What is the narrative? What emotions are in there? How does it show up in the body? Curiosity is key.
Emma told us about the “3 step breathing space” activity:
- How are my thoughts? Allow thoughts be, just noticing but not getting caught up in a narrative. What emotions are here? How am I feeling? Where is it in my body?
- Centre attention on the breath.
- Become aware of sounds or the body.
This can be done very quickly to bring yourself back to the present moment with kindness, care, compassion.
Emma said that the language we use is very important here. “There is anger here” not “I am angry” – the former gives us some distance, allowing it just to be, noticing how it feels in the body, recognising that it is just that system response. Then we give the mind something to do e.g. focus on the breath. You can do it whenever and wherever you notice yourself getting stressed/frustrated, to break the cycle through the moment of awareness.
Then she gave us some other activities we could try:
- “Look up and smile”
If you are feeling a bit stressed, e.g. before you go into the classroom, look up and smile. It releases good, positive chemicals in your brain, even if you don’t feel like smiling. Then you can enter the classroom with better energy.
- Frame things differently
The thought “I’ve got so much to do” usually hunches you over and makes you feel very heavy very quickly. Instead, straighten up and shout it out loud (as if you are excited about it!) How we frame things can make us feel better. Sensations of stress also accompany excitement. It’s the same sensations but a different narrative/framing.
Stop the alarm bell by labelling what is going on. “There is anger/frustration/tiredness here”
- Take in the good
Consider what is good right now in this moment. This counters the negativity bias.
- Create calm moments
There is so much bombarding us these days, that our minds can’t tell the difference between real threats and perceived threats. The stress response happens just the same – we get adrenaline and cortisol flowing. But what we need is the calm, soothing rest and digest system, to give the fight/flight system a break. One way to do this is slow down. E.g. walking, try walking a bit slower, noticing how it feels, what you can see, hear and smell, to take you out of the mind and into the body.
- Traffic light bell
(She suggested this during the Q&A but it fits in with this section of practical suggestions.) Use red traffic lights as a mindfulness bell: instead of getting irate because it is delaying you, think “ah, red light.” And do the 3-step breathing space activity while you wait. Then you are back with a choice, you can choose not switch on the negative complaining narrative about the red light.
Emma gave us the secret that repeated behaviour, whether good or bad, gets wired into the brain and becomes more likely to be triggered in the future. Mindfulness gives us a choice to respond differently. Ultimately, if what you are doing doesn’t serve you, do something differently. Mindless chatter generally isn’t serving.
She recommend using apps such as Calm, Headspace and Insight timer, and doing an MBSR course. Once you do such a course, you could then train to become a mindfulness teacher and bring it into your school.
She finished with this lovely quote: Happy teachers will change the world. 🙂
A really fantastic session, great to see it as part of the Macmillan World Teachers Day conference line-up!