Mindfulness is not just meditation.
It is a skill that can be applied to manage one's mood and allow for more reaction space when making choices about our behavior. It is also a means toward releasing the grip of unhelpful thoughts.
There are two components:
The self-regulation of attention to experience.
Relating to that experience with curiousity, openness and acceptance.
There is an abundance of research attesting to the mental and physical benefits of a regular mindfulness practice. Neuropsychology research is consistent in the demonstration of its impact on the development of limbic and cortical brain areas. It is a form of exercise for our minds.
There are also the Sisters of Mindfulness (Gratitude, Compassion, Forgiveness, Loving-Kindness and Acceptance). Click here to read the article I wrote about these for The Journal of Clinical Psychology (2013).
Here is a sample of a 10 minute Basic Breath Meditation: