Mindfulness, Meta-Awareness, and the Science of Paying Attention

What if one of the most important skills we can teach is the ability to notice where our attention is and intentionally bring it back?In this powerful conversation, Dr. Ilana Nankin sits down with longtime friend and collaborator Dr. Kris Evans to explore the science and practice of mindfulness and meta-awareness.Kris recently completed his PhD at Stanford University, where his research focused on attention, mindset, and human agency. Together, Ilana and Kris unpack how mindful awareness helps us recognize our thoughts, emotions, and behaviors and gives us the power to choose how we respond.They also share research conducted with Breathe For Change educators during the COVID-19 pandemic, which revealed remarkable improvements in stress, anxiety, well-being, mindfulness, and belonging during one of the most challenging periods in modern history.In a world increasingly shaped by AI, distraction, and constant stimulation, this conversation is a powerful reminder that our ability to pay attention may be one of the most important human capacities we can cultivate.Best Moments in This Episode - How Kris’s journey from Stanford football player to mindfulness researcher began - The difference between mindfulness and meta-awareness - Why attention is essential for learning and well-being - What Breathe For Change research revealed during the pandemic - How boredom can unlock creativity and insight - Why awareness is the foundation of human agencyWhat You’ll Learn - What mindfulness actually means beyond meditation - How meta-awareness helps us observe our thoughts and emotions - Why attention shapes learning, relationships, and health - Practical ways to reduce phone distraction and protect focus - How educators can explicitly teach awareness to students - Why community and belonging are essential for well-being - How these practices help us respond more intentionally to lifeEpisode Highlights00:00 - Episode Introduction00:54 - How Kris Evans and Ilana First Connected04:15 - Why Self-Awareness Changes Everything08:42 - Understanding the Mind Behind Human Behavior13:27 - The Difference Between Attention and Awareness18:11 - Why Mindfulness Is More Than an Internal Practice22:46 - The Power of Emotional Regulation27:18 - How Awareness Shapes Relationships and Leadership32:05 - Bringing Science and Evidence Into Mindfulness37:41 - The Connection Between Nervous Systems and Human Performance43:12 - Practical Mindfulness for Educators and Daily Life48:36 - Building Better Habits Through Awareness53:02 - Creating the Future Through Conscious Choice57:10 - Final Reflections on Presence, Purpose, and GrowthAbout Breathe For ChangeBreathe For Change empowers educators, school leaders, and community change makers with research-backed tools to enhance well-being, strengthen relationships, and transform teaching and learning.Through our accredited Master of Education in Human Intelligence, educators cultivate the skills needed to help students thrive while reconnecting with their own purpose and well-being.Learn MoreLearn more about Breathe For Change’s Master of Education in Human Intelligence and discover how to bring these practices into your classroom, career, and life.Connect With UsWebsite: Breathe For ChangeInstagram: @breathe4change