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?

World Meditation Day is celebrated every year on May 21. It’s an opportunity to celebrate the many physical, emotional, mental and spiritual benefits of meditation. Will you join me in reflection and meditation?

For today’s practice, you’ll need a quiet place to sit and write. And you’ll need a piece of paper and something to write with. You’ll be making four lists on your paper so be sure to leave room for each of them.

The first list is the physical benefits of meditation. Many people are prescribed meditation by their doctor because it assists with health problems. Dr. Herbert Benson became famous for discovering the relaxation response that occurs in the body when we sit quietly for meditation, even when we’re contemplating something simple like a flower or a sacred word. Heart rate and blood pressure normalize as the nervous system becomes more balanced. What physical benefits do you receive from meditation? Write them down now.

The second list is the emotional benefits of meditation. Many people find that simple meditation techniques can help calm anxiety, fear and anger. They can help us cope with sadness, disappointment and uncertainty. In my own life I have made peace with a lot of fears through my daily meditation practice. What emotional benefits do you receive from meditation? Make a list on your paper.

The third list is the mental benefits of meditation. Most people get stuck in the loop of their thoughts; I am sure you’re familiar with how the mind will go over the same territory again and again. It’s exhausting and it’s not very productive. Another way we get stuck in our minds is by seeing the minutiae but not the big picture. We miss out when we don’t see the big, wide world of possibilities available to us. What mental benefits do you receive from meditation? Make your list now.
The fourth list is the spiritual benefits of meditation. Since the beginning of time people have practiced meditation as a way to become more acquainted with Transcendence, however they have named it or defined it. Some have used religious language and concepts, while others are more nature-oriented or spiritual in their focus. We have an individual life that we are each responsible for, that is true, but we are also part of something or Someone that is expansive, supportive, loving, all-inclusive. What spiritual benefits do you receive from meditation?

And now, with our lists before us, let’s close our eyes gently, sit a little taller in our seat, calm our breathing and focus on our heart space at the center of the chest. Let gratitude arise in your heart for the many benefits of meditation.

As you bring your meditation to a close and return to your day, I encourage you to find a place to post your list of meditation benefits. Look at it often and keep adding to the lists. Take it as more motivation to keep up with your practice.