For a brief moment, stop and just feel your toes. Wiggle them around, concentrate on how they feel. Take 5 seconds.

It sounds silly, but you just practiced a little mindfulness. The essence of mindfulness is doing something with the intent of doing it. Minus distraction or judgement. It’s fairly easy for 5 seconds, but in a world that profits from your attention, it feels increasingly difficult to focus on a single task for long without being interrupted.

With Everyday Mindfulness, a Spotify special from the Quick and Dirty Tips network, you’ll learn how to apply a little more mindfulness to your day-to-day life. What exactly is mindfulness? And what does science have to say about it?

Keep listening to find out.