Meditation for Teachers in 3 Steps

Learn how this mindfulness technique can help you in and out of the classroom.

We’ve all been there: overwhelmed with a stack of grading taller than your head, or just trying to keep it together after an especially trying class period. When emotions or anxiety are getting the best of you, try meditation. This mindfulness technique is one of the fastest ways to bring you back down to baseline — a blessing in the sometimes-stressful education profession.

Research shows meditation truly benefits teachers. Evidence shows that practicing mindfulness can reduce stress and burnout, improve concentration and focus, enhance job performance, and benefit emotional health.

These really simple steps can help you get started.

1. Find a comfortable, quiet spot. Find a location where you can sit comfortably without slouching. You don’t want to have to worry about fidgeting around in a less-than-ideal bench, or a squeaky chair. Also, avoid laying down unless you’re about to go sleep because you’ll get tired! Quiet is best to help prime for step two.

2. Clear your mind. First, close your eyes. Meditation is all about controlling your attention. For some, that means emptying your mind. Other times, you’ll want to concentrate on a mantra. Guided meditation (more on that below) can help you here.

3. Become more present. Focus on each breath, inhaling through your nose and exhaling through your mouth. If you’ve practiced yoga, you know this feeling well; counteract a wandering mind with breathing in and out purposefully.

Meditation lasts as long as you want it to. Even three to five minutes of mindfulness can help you feel calm and rejuvenated.

It may seem counterintuitive, but technology has made meditation a breeze (and more popular!). These apps offer different guided meditations to help you become more mindful. On your lunch break but can’t break away from the noises of the school? Pop in some headphones and get listening.

• Buddhify


• Calm


• Headspace