Mindfulness in Education

It is said that the older we get, the wiser we get. In retrospect, we realise how much we know now, and how life could have been more effortless with the knowledge and experience we have gained.

Personally, this insight came when I discovered a way to find serenity amongst chaos. In today’s fast-paced world, stress seems to be omnipresent, from demanding work schedules and busy personal life, to learning to adapt to a new culture. Midway through my life, I have learned how to use meditation as a powerful tool for stress management and mental clarity. How I wish I would have learned this technique when I was at school!

Many students deal with wellbeing issues (reasons why for Gen Z, wellbeing is even more relevant). In my role as a lecturer, I see the current generation of young people and students (especially Gen Z) facing a unique set of challenges to their wellbeing.

Mental Health

At the forefront of these concerns is mental health. Students in general are experiencing unprecedented levels of stress, anxiety, and depression. The pressures of academic performance, coupled with the complexities of social media and a rapidly changing world, have created a perfect storm for mental health challenges. According to the mental wellbeing monitor by the RIVM (Dutch National Institute for Public Health and the Environment), nearly 40% of Dutch persons between 12 and 25 reported feeling overwhelming anxiety in the past year. There are some reasons why Gen Z is specifically affected. While social media has undoubtedly connected this specific cohort in ways previous generations could only imagine, it also comes with a dark side. The constant comparison, fear of missing out (FOMO), and the growing frequency of cyberbullying prevalent on social media platforms can take a significant toll on mental wellbeing. Studies have linked excessive social media use to feelings of loneliness, inadequacy, and depression among college students.

Another pressing issue facing Gen Z students is financial strain. With the rising cost of tuition, housing, and textbooks, many students find themselves saddled with crushing debt before they even graduate and become a generation that does not automatically have a better economic outlook than their parents. The financial burden can exacerbate stress and anxiety, leading to decreased academic performance and compromised wellbeing.

Identity and Belonging

In addition to external stressors, Gen Z students are also grappling with internal struggles related to identity and belonging. The quest to find one’s place in a diverse and rapidly evolving society can be daunting, particularly for students from marginalised or underrepresented backgrounds. Issues of race, gender identity, sexual orientation, and cultural heritage often intersect, adding layers of complexity to the college experience.

How could mindfulness help?

Amidst these challenges, the importance of support systems c-annot be overstated. Colleges and universities are increasingly recognising the need to prioritise student wellbeing and are implementing initiatives to support mental health and wellness. From counselling services and peer support groups to mindfulness workshops and stress-reduction programs, institutions are striving to create environments where students feel valued, supported, and empowered to thrive.

“In recent years, mindfulness programs have been gaining traction in Dutch schools.”

Dealing with stress through meditation

At its core, meditation is the art of quieting the mind and focusing inward. It encompasses a variety of techniques that promote relaxation, mindfulness, and heightened awareness. From mindfulness meditation to transcendental meditation, there are numerous approaches, each offering its own unique benefits. However, the underlying principle remains the same: to cultivate a state of inner peace and tranquility.

Beyond its spiritual roots, meditation has garnered significant attention from scientists and researchers who have uncovered its profound impact on the brain and body. Studies have shown that regular meditation can reduce stress hormones, lower blood pressure, and improve overall well-being. Moreover, neuroimaging studies have revealed structural changes in the brain associated with meditation, including increased grey matter density in areas related to emotion regulation and self-awareness.

How mindfulness is applied in education in the Netherlands

In recent years, mindfulness programs have been gaining traction in Dutch schools at all levels, with educators recognising the profound impact of these practices on student well-being and academic performance.

One shining example of mindfulness in the Dutch education system can be found in Amsterdam, where several schools have embraced mindfulness as a core component of their curriculum. Since 2011, primary school Pieter Jelles Troelstraschool has mindful moments, grounding students (and staff) in the present moment before diving into their lessons. Throughout the day, teachers incorporate short mindfulness exercises to help students manage stress, regulate emotions, and enhance focus.

Montessori College in Nijmegen was one of the first secondary schools to incorporate mindfulness into its program. Students can participate in awareness classes of 45 minutes. This provides students with valuable tools for self-care and stress management, empowering them to navigate the demands of adolescence with resilience and compassion.

In higher education, there are many institutions that offer extra-curricular mindfulness activities for students as classes or organise wellbeing weeks for students. Over a decade ago I introduced mindfulness training at Hotelschool The Hague at the request of students to help them deal with stress. Today, mindfulness is part of the curriculum in the MBA program. As part of the leadership course, students are taught about how mindfulness is applied in the hospitality business and how it can personally benefit the leaders of the future.

Looking towards a mindful future

As mindfulness continues to gain momentum in the Dutch education system, the future looks bright for students across the Netherlands. By equipping young minds with the tools of mindfulness, educators are not only fostering academic success but also nurturing the holistic development of the next generation. With mindfulness as their compass, students in the Netherlands are poised to navigate the complexities of the 21st century with clarity, compassion, and resilience. 

Practical Tips for Incorporating Meditation into Daily Life:

Incorporating meditation into your daily routine doesn’t require hours of practice or specialised equipment. Even just a few minutes a day can yield noticeable benefits. Here are some practical tips for getting started:

1. Choose a quiet space: Find a quiet, comfortable space where you can sit or lie down without distractions. This could be a corner of your home or a peaceful outdoor setting.
2. Set aside time: Carve out a few minutes each day dedicated solely to meditation. Whether it’s first thing in the morning or before bed, consistency is key.
3. Start with the breath: Begin by focusing on your breath. Notice the sensation of each inhale and exhale, allowing your mind to gently let go of any racing thoughts.
4. Practice mindfulness: As thoughts arise, acknowledge them without judgment and gently return your focus to the present moment. Mindfulness meditation is about observing thoughts and sensations without getting caught up in them.
5. Experiment with different techniques: Explore different meditation techniques to find what resonates with you. Whether it’s guided meditation, mantra repetition, or body scan meditation, there’s no one-size-fits-all approach. Look for podcasts, local classes you can attend or one of numerous books and websites to find what you need.
6. Be patient and persistent: Like any skill, meditation takes time and practice to master. Be patient with yourself and approach your practice with an open mind.

As originally published in the ACCESS Magazine.

For information about Mental Health in the Netherlands click here.