Welcome to The Flourishing Teacher’s Field Guide. It’s time to grab a cuppa and soak up some life-changing content!

We believe that teachers achieve extraordinary things under challenging circumstances and that we all deserve to be valued, supported and celebrated.

That’s what this newsletter is all about.

If you haven’t subscribed yet, why not join the Marigold community? You’ll get weekly strategies for sustaining your wellbeing, avoiding burnout and flourishing as a person, not just a teacher.

And best of all..?

It’s free and always will be.

You can find out more about what to expect in this weekly newsletter here, or just go straight to our sign-up form.

This week, we’re focusing on how to stay mindful and grounded in a busy classroom environment!

Let’s jump in…

Teachers Find Time For Others And Never Themselves

If you’re a teacher, you’ll know that finding time for yourself can feel impossible.

From beginning to end, teaching can be all-consuming, and whilst your time and energy are invaluable to everyone around you, it’s easy to lose yourself in the whirlwind.

And that’s not good for you.

I must have spent thousands of days ignoring myself in favour of my pupils and colleagues. And if, like me, you’re the kind of person who tends to brush personal problems under the carpet and avoid dealing with emotional issues, it’s a combination that does you harm.

Finding times in your busy day to look inward and pause helps you avoid feelings of stress and isolation and, most importantly, gives you a sense of perspective when facing the kinds of challenges we’re always up against.

The solution is to develop a practice of daily mindfulness. It doesn’t have to be demanding, time-consuming, or abstract. Just a few quick techniques can get you moving in a meditative and reflective direction.

Here’s how…

What Is Mindfulness And How Can You Find The Time To Apply It?

Teaching is a dynamic and demanding job, filled with the joys of nurturing young minds and the challenges of juggling multiple responsibilities.

We often face a multitude of stressors, including emotional exhaustion, anxiety, and heavy workloads. Mindfulness, rooted in present-moment awareness and non-judgmental observation, offers teachers a powerful tool to navigate these challenges and enhance their overall well-being.

Defining Mindfulness

So, what is mindfulness?

Mindfulness is the ability to be fully present in the moment, noticing your thoughts, feelings, and sensations without getting caught up in them. It's about accepting the present without judgment, allowing you to respond rather than react.

Mindfulness is not about trying to change our thoughts or feelings; it's about observing them without attachment.

Why Mindfulness Is Important for Teachers

Once you get to grips with a few simple approaches to mindfulness, you’ll find it can be a valuable tool for managing this stress and enhancing your overall well-being in several ways:

• Reduces Emotional Exhaustion: Mindfulness helps us teachers better regulate our emotions, preventing burnout and promoting resilience.

• Alleviates Anxiety: By focusing on the present moment, mindfulness can help us ground ourselves and calm our minds, reducing anxiety and worry.

• Improves Workload Management: Mindfulness can enhance focus and clarity, allowing you to manage your workloads more effectively and prevent feeling overwhelmed.

• Enhances Teacher-Student Relationships: Mindfulness promotes patience, empathy, and non-judgmental listening, all of which contribute to stronger relationships between you and your students.

• Promotes Overall Well-being: Mindfulness has been shown to improve physical and mental health, reduce stress hormones, and enhance sleep quality.

Five Mindfulness Techniques For Teachers

Integrating mindfulness into the teaching day can be as simple as taking a few moments to focus on the present moment. Here are five practical mindfulness techniques that you can incorporate into your daily routines:

1. Mindful Breathing

Deep breathing exercises are a cornerstone of mindfulness practice. Taking a few minutes to focus on slow, deep breaths can help to calm the mind and body, reducing stress and anxiety. If you haven’t heard about box breathing, check it out here.

2. Body Scan Meditation

This technique involves systematically scanning the body from head to toe, bringing awareness to each part of the body and noticing any sensations. This helps to connect with the present moment and release tension from the body. You’ll find some great resources for body scan meditation here.

3. Gratitude Practice

Reflecting on and appreciating the positive aspects of our lives can shift our focus from negativity to gratitude. This can significantly improve mood and reduce stress. And you can do this in just a few moments, in the classroom, the corridor, the staff room, and the car!

4. Walking Meditation

While walking from one class to another or during breaks, teachers can practice mindful walking. Focus on the sensation of the feet touching the ground, the rhythm of your steps, and the sights and sounds around you. You can find some lovely tips and scripts for walking meditation here.

5. Mindful Listening

Active listening is a crucial skill for teachers, but it can also be a source of stress. Mindfulness can help teachers to listen to students with full attention and without judgment, fostering better communication and understanding.

So, there you go…

Mindfulness is a powerful tool that can significantly enhance your wellbeing, and the wellbeing of teachers across your school.

By incorporating mindfulness techniques into your daily routines, you can reduce stress, improve emotional regulation, and enhance your relationships with students.

Don’t Miss Our Latest Podcast - It’s Made Especially For You!

With a new episode dropping each week, the podcast is a chance to listen to us discuss some of our favourite life-changing experiences in education, focus on techniques for your wellbeing and dive deeper into strategies that will help you transform your approach to teaching.

The latest episode deals with one of the most important and challenging aspects of teacher wellbeing - achieving a healthy work-life balance.

Honestly, if you’ve got a few minutes, it’s well worth a watch (or a listen, if you’re on the move).

We know you’ll find it valuable (and you get to see us have a proper natter, which is always fun).

It’s Nearly Christmas… Give Yourself The Perfect Present

As we head towards the end of term, we just wanted to say a huge thank you for all you’ve done this term.

From the hours of teaching, support and marking to a million and one little jobs that make everyone’s life better, we see you, and we thank you.

And don’t forget, as the holidays approach, to give yourself the gift of mindfulness. Not just at Christmas but moving forward right through next year.

As a reminder…

In next week’s issue, we’ll do a deep dive into how to make the most from your holidays, and leave work behind.

Until then, remember, you’re more than your marking, your lesson observations and your planning.

You’re you. And that’s all you need to be.