3-2: Meditation – just making it clear

Do you ever finish work and feel like your head is a broken television with images and sounds flashing wildly? Do you ever find yourself irritable and unable to focus? Unable to pay attention to your loved ones?

Meditation will help that. Meditation is a TV repairman. He always puts on The Quiet Nature channel when he’s done. And you’re able to think again. Or not think and shut the TV off.

Easy definition of meditation:

“Sitting in silence.”

This is a meditation cliche. The ideal image should actually be blank.

And if you need a little more detail, here it is:

“Sitting in silence while you force your mind
to shut the heck up for a little while.”

So with that objection dispelled, let’s get to why meditation matters.

The easiest way to meditate is to go to a quiet place and practice your box breathing. Again, no incense or gong-ringing or playing Beatles songs backwards while calling out to Baal, the prince of hell. Instead:

  1. Go to a quiet, fairly dark or totally dark room – or even outside.
  2. Set a timer for five minutes.
  3. Sit with a straight spine.
  4. Close your eyes.
  5. Deep breath – and relax.
  6. Push away thoughts as they come into your consciousness.

I can’t meditate. My mind is too crazy.

All right, switch to box breathing then.

  1. Inhale to a count of four while expanding your belly.
  2. Hold for a count of four.
  3. Exhale for a count of four.
  4. Hold again for a count of four.

4-4-4-4 makes the box. Focus on your counting and push away all other thoughts. Also try to relax everything but your posture. Let your jaw relax, your hands relax, your shoulders let down a bit.

Anybody can spare five minutes to meditate in the evening. It’ll help you sleep better, think more clearly, and let go of the day’s chaos.


Replace your evening box breathing habit with meditation or box breathing.

Do it every day – especially when you feel wound up or unable to focus.

Scroll to Top