Conscious Attention for Inner transformation during daily activities The life current is extremely strong, if I consciously bring my attention to a single breath, a single movement of my abdomen, a single moment of my weight or sensation of my sitting bones during daily life, would it still be beneficial to my inner transformation?

Or is it long hours of (15min plus) sitting meditation, body scanning is only counted?
Mindfulness should be from awakening to falling asleep, i.e., throughout the day. Formal practice time is just a booster and practice to keep your mindfulness thought out the day.