Count to Five and Meditate

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 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 1, 5, 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.

I once read the story of a man who sat for meditation. A fly landed on his face. Rather than brush the fly away, he observed the fly as it traveled all over his face. Like a visitor in a new land, the fly walked along every line of the man’s face. He simply sat with the fly. After his meditation time ended, he said this was the most present he had ever been in a meditation experience, all because his mind was completely focused on watching the fly.

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.

Let’s all count to five and meditate today!