According to a number of neuroscience studies, just 20 minutes a day meditating changes our brain structures in ways that make us more present, creative, focused, centered and adaptive. This can happen in a 20 minute period or several 5 minute bursts. Any form of meditation works. In basic mindfulness meditation, we keep returning our distracted attention back to the center of a single focal point. The focus can be anything: the breath, specific sensations, an image, object, sound or word. It can be done sitting, standing or walking. The point is not to eliminate distractions but to practice the art of returning attention back to center.