Chances are, you’ve heard the word mindfulness — maybe from a teacher, a coach, or even on social media. It’s often mentioned alongside wellness practices like meditation and yoga. But what does it actually mean and how does it work?

What is mindfulness?

Mindfulness is the act of focusing — on purpose — to what’s happening right now without judgment. That definition comes from Jon Kabat-Zinn, a scientist who helped bring mindfulness into mainstream medicine over three decades ago. He created Mindfulness-Based Stress Reduction (MBSR), a therapeutic meditation practice to help people deal with stress, anxiety, and tough emotions.

The idea is straightforward: Instead of stressing out about the past or panicking over the future, mindfulness teaches you to pause and pay attention to what’s going on in this exact moment. Mindfulness is about awareness — observing your emotional state and tuning in to your body without trying to change or fix anything.

How does it work?

Amy Saltzman, MD, a physician and mindfulness coach, teaches children to find their “still, quiet place” — the description may sound kindergarten-esque, but it’s actually something we all have inside of us.

Dr. Saltzman usually starts the practice by guiding the group to pay attention to their breath — noticing how it feels to breathe in and out, and resting in the calm space between breaths. It helps them realize that even when they’re upset or stressed out, that quiet place is still there. And once they recognize that, they can make better choices — learning how to respond to situations after taking a beat versus reacting immediately.

So, what’s the point?

Here’s where it gets a bit more interesting: Mindfulness isn’t just about sitting in silence and breathing (although that’s a good place to start). It’s a mental strategy that helps you handle life when things feel overwhelming. And it’s been used to help people deal with ADHD, anxiety, depression, autism, and more.

Young adults who practice mindfulness have been shown to:

• Feel less anxious

• Focus better in class

• React more calmly to stressful situations

• Handle everyday challenges with more intention and confidence

Feeling the effects

Researchers are still exploring how mindfulness affects teenagers. But Diana Winston, an author and the director of Mindfulness Education at UCLA’s Mindful Awareness Research Center, says she’s seen it transform lives.

“I remember one girl with ADHD who’d been very depressed, and I didn’t think we were reaching her,” says Winston, who started a “mindfulness intensive camp” for teenagers with ADHD in 1993. “On the last day of class she came in and said, ‘Everything is different. I was really depressed. My boyfriend broke up with me and it’s been so hard, but I’m finally understanding that I’m not my thoughts.’ That concept is huge — the non-identifying with the negative thoughts and having a little more space and freedom in the midst of it.”

Schools around the country are catching on, too. Some are adding mindfulness to classes — it’s part of a bigger shift in how we think about mental health, stress, and how to create a calmer, more well-balanced life.

Here’s the takeaway:

• Mindfulness = paying attention to right now without judgment

• It helps with stress, anxiety, focus, and handling intense emotions

• You don’t need anything extra to start — just your breath and a few minutes

• It’s being used in therapy and in schools

• Practicing regularly can seriously change how you handle daily life

So next time you feel anxious, try slowing down. Breathe. Notice what’s going on. That quiet place is always there — even in the middle of the chaos.