The benefits from cultivating mindfulness are many. Have a look at the Fact Sheet detailing the physical and mental health benefits of developing Mindfulness. They include enhanced well-being and lower levels of stress, improved mental health and greater resilience.
Be careful as you read claims about the benefits of mindfulness. Much of the research comes from the Mindfulness Based Stress Reduction program. This intense program requires participants to commit to 45 minutes per day of formal mindfulness meditation. The physical and mental health benefits require you to engage with mindfulness in an ongoing and disciplined way. Any claims that informal mindfulness practices are equivalent are not based on research.
For the science behind mindfulness check out our page detailing the growing scientific evidence base.