Today I invite you to sit for 10 minutes of meditation on your cushion (the floor or a chair).

Meditation is a type of observation. We observe things all the time, but when we observe we also try to make sense out of what we observed. “Why did he say that?” “Should I have done this instead of that?” “How is this going to turn out?” What makes meditation unique is that we only observe one thing at a time without analysis or commentary.

One of the best meditations is to observe the breath because it’s always with you. You don’t need any special equipment or a sacred location to observe the breath. Stop, limit distractions if you can, and count five breaths. Inhale, exhale, one. Inhale, exhale, two. And so on until you reach five. Then go back and start over from one and count five more breaths. Continue to do this for 10 or more minutes.

Why do we only count to five? Because we are observing one thing and one thing only. If your mind begins to wander, you’ll find yourself at a count of 8 or 12. Go back to one and count five breaths.

Meditation is that simple, but it’s also difficult because the mind really likes to wander.

If counting the breath is not for you, there are many other things you can observe instead. Gaze into a candle flame. Sit outside and observe a tree. Listen to the sound of a ringing bell. Chant a mantra. Whatever you choose, keep it simple and stay focused on that one thing.

Meditation brings us many wonderful benefits:

FOCUS: We learn how to focus the mind so that it is not distracted by the many other things vying for its attention. You choose what to think about without giving that right to someone else.

CLARITY: Our mind becomes more clear so that we see and understand things more fully. The mind is often compared to a lake where the sediment is churned up making the water cloudy and dull. Meditation encourages the sediment of the mind to fall to the bottom making the mind still and clear.

GOOD LISTENING: How many times have you walked away from a conversation only able to remember a fraction of what you heard? When the mind is focused and clear you’ll be able to hear what others are saying and recall the important parts.

BETTER SLEEP: When the mind is able to let go of excess thoughts as well as worry and fear, the mind can lead the body into restful sleep. This happens quickly and easily.

Knowing all of this, can you find 10 minutes for meditation today?

We’ve all experienced that wonderful feeling of having completed a yoga class. The energy is moving, the body feels more limber, and the mind (both thoughts and emotions) is more balanced and calm. Have you ever wondered how much yoga is required to feel these wonderful effects?

If you’re practicing yoga in the studio once or twice a week, you may be surprised to learn that just 15 minutes of yoga on the days you’re not doing a full-length class can keep those good feelings going every day of the week. Here’s why: The poses of yoga have a cumulative effect in the body. There is muscle memory that is created when we practice and strengthened each time we continue to practice. Practice more often and you’ll reinforce the positive vibes.

It's really not that difficult to add 15 minutes of yoga practice into your day in between your full-length classes. First, you have decide when and where you will practice. Find a place that is quiet and peaceful, away from home and work duties. Put your yoga practice on your calendar so you’re sure to fit it in.

Second, set a timer for 15 minutes. You’ll be surprised at how quickly the time goes by.

Third, decide how you want to start the practice. You can start lying down on your back, sitting upright, on hands and knees, or standing. Lift and lower the arms, move the spine from side to side, bend forward and back. This is your warm up.

Fourth, do some things you remember from your last yoga class. Was there something you really enjoyed? Something that challenged you and you want to try again?

Fifth, if you run out of things to do (hey, it happens!), simply sit quietly or lie down in savasana until your timer runs out.

Finally, bring your palms together in front of your heart and let gratitude arise in your heart. Say “Namaste” to yourself and all others who are practicing yoga today.