Why Teachers Need Meditation To Survive (and thrive)

Why Teachers Still Need Meditation More Than Ever

Mindfulness in schools: I initially wrote an article about the importance of meditation for teachers over 13 years ago. Since then, there’s been some progression towards more guidance and recognition of the importance of teachers’ well-being. Training programmes, school policies and national conversations now place greater emphasis on supporting mental and emotional health in the educator’s workplace.

Yet through our Connected Kids programme, where we help adults teach children to teens how to meditate, I still witness teachers struggling to cope with the demands of their role – mentally, emotionally and physically.

The build-up of stress over a term remains relentless. Add to this the pressures of a changing curriculum, the impact of technology in the classroom, and the fallout trauma from Covid and it’s clear that there is still more we can do.

So how can teachers be supported to sustain their wellbeing while meeting these demands?

For me, the answer is the same as it was 13 years ago – empowering them with mindfulness and meditation skills for self care – and bringing mindfulness into schools.

Meditation: it’s not what you think

Meditation – often called mindfulness – has become a familiar part of modern life. Once rooted in Eastern traditions, it was adapted for the West by Professor Jon Kabat-Zinn through his Mindfulness-Based Stress Reduction programmes. His words sum it up beautifully:

“You can’t stop the waves, but you can learn to surf.”

Back in 2012, I attended an educators’ retreat on “mindfulness for teachers” at the American School in London.

I was attending simply to strengthen my Connected Kids teaching work. What I discovered shocked me: hundreds of teachers were mentally and emotionally drained, overwhelmed by systemic pressures, and facing increasing behavioural and mental health issues in their classrooms. Many were ready to quit.

Over the four-day retreat, these same teachers learned meditation practices for both self-care and teaching. The transformation was extraordinary. Even after decades of teaching meditation, I was deeply impressed and for every educator who took the Connected Kids program, I was deeply grateful as I knew that they would learn skills that would sustain them in their work, while helping to offer the same skills to the children in their classes.

Self-care = long term benefits

Teachers hold an essential role in society, yet often put their own well-being last. Meditation offers a practical, accessible way to maintain their energy for a demanding school term.

Meditation is as normal as breathing. In fact, the breath is where meditation begins.

When we face stress, the body activates the fight, flight or freeze response. This is essential in emergencies – for example, stepping out of the way of a speeding car – but harmful when constantly triggered by thoughts such as, “I’ll never get this marking done in time.”

The body reacts as if that thought were a real danger, moving us into a state of chronic stress if no steps are taken to redress this through self-care. Over time, this erodes physical health, mental clarity and emotional resilience.

Meditation interrupts this downard spiral. By simply noticing and lengthening the breath – particularly the out-breath – we activate the parasympathetic nervous system. This calms the body, restores balance, and reduces anxiety. Research shows it also improves focus and emotional regulation.

A Practice for Everyday Moments

You can try it right now: bring your awareness to the breath moving in and out of your body. Notice the rise and fall of your chest or the sensation at the tip of your nose. Don’t force the breath, simply observe it.  Yes your mind will distract you (that’s normal) but try the ‘follow the out-breath’ 3 or 5 times and you might notice things ‘settle’; less reactive, less tired, less distracted.

A common obstacle to the idea of meditation is “there is not time to meditate!”

The good news is that noticing your breath (aka meditation) can happen when commuting, preparing lessons, cooking dinner or even scrolling your phone. A simple phrase can help anchor you:

“Breathing in, I know I’m breathing in. Breathing out, I know I’m breathing out.”

Little by little, these moments of awareness calms the nervous system and helps build resilience.

Why Teachers Need This Now

Teachers today face challenges that didn’t exist a generation ago. Technology is transforming classrooms, often adding new pressures rather than easing them. Curriculum demands continue to shift, with little time to adapt. Class sizes grow larger, making individual connection harder.

All of this compounds the stress that naturally builds during the school term. Even with improved resources and policies around wellbeing, teachers often find themselves stretched to breaking point.

Meditation doesn’t erase these challenges – but it equips teachers with the tools to meet them from a place of balance. It helps regulate emotions, reduce anxiety, and create space for clarity in decision-making. Most importantly, it permits teachers to prioritise their own well-being.

Because before you can fully support others, you must first help yourself.

A First Step

The first step is simple: notice your breath. This act of awareness is the beginning of self-care. From there, you can build a practice that strengthens your resilience day by day.

As teachers, you deserve this. Your well-being matters, not just for yourself, but for every child you guide and inspire.

New – Support for Educators

Knowing the pressure that teacher’s face is why we created Teach Meditation 101 for Educators.

It offers simple practices to support your own wellbeing, while giving you the introductory skills to bring mindful moments into the classroom. These practices are suitable for pupils of all ages and the resource offers practical solutions on how to weave this naturally into the school day.

It’s a practical first step for teachers who want to look after themselves and gently introduce meditation to the young people they work with.

Lorraine E Murray is the founder of Connected Kids Ltd, an international programme training people to teach meditation to children and teens. She has been practising meditation and teaching for 30 years. Her books – Calm Kids and Connected Kids – are available on Amazon. 

For more information –  Teach Meditation 101 for Educators