. – You don’t have to meditate for 30 minutes to get the benefits of mindfulness.  You can do a quick body scan (focus on your body and notice how each part of it feels right now) in 30 seconds.  You can pay attention to your breath for 60 seconds (listen to it and feel it).  You can watch your thoughts about concerns, fears, judgments, doubts, and ideals for a minute (recognize that these thoughts are simply thoughts; you don’t need to believe them or react to them).  You can walk mindfully, paying attention to your feet, your body, your breath and your surroundings, as you walk.  You can do each of these short mindfulness practices in little bits whenever you need them throughout your day.