Here is a list of benefits you can expect, if you regularly practice mindful meditation at least 4 minutes per day (could be more!):
You will feel good. You will consistently feel better.
Your energy will be renewed. You will maintain an increased level of energy.
You will become more aware. You will observe more which brings personal clarity.
You will be able to pay more attention to details. You will notice the little things more.
You will be more grateful. You will feel an increase of "blessed" in your life.
You will discern what is truly important for you. You start to align your passions and purpose.
You will begin to eliminate brain fog. The mind clears as if a thin veil was lifted.
You will create time for yourself and enjoy the practice. You will understand what self-care means.
You will begin to have a more positive frame of mind. You will not have time for negativisms.
You will find yourself breathing a little differently, more through the tummy. Your lungs love this.
You will find that you enjoy this "me time" so much that you continue the practice. Again, self-care.
Mindfulness meditation can take as little as 4 minutes per day. You will discover the benefits and reap physical and mental health rewards from a mindful meditation practice. Start out slowly with breathe-awareness. Find a comfortable place to sit and be quiet. Close your eyes. Begin breathing slowly and steadily. A little more deeply inhale; deep exhale. Keep breathing. Keep your attention on your breath. When your mind wanders come back to your breath. Just keep breathing for 4 minutes. You will notice over time that your mind wanders less and less. Eventually, you will want to remain in this calm state for more than 4 minutes. Go ahead - try it and reap the benefits.