Spiritual Benefits of Meditation
The longer an individual practices meditation, the greater the likelihood that his or her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially learn meditation for its self-regulatory aspects find that as their practice deepens they are drawn more and more into the realm of the “spiritual.” It helps to increase compassionate self-awareness and self-acceptance.
1. Make time to meditate. Set aside enough time in your daily routine for meditating. The effects of 
meditation are most noticeable when you do it regularly and consistently rather than sporadically.
As a beginner, you may need thirty minutes or more, but when you have become more proficient in meditating, ten minutes will suffice.
You can meditate at any time of day; some people like to start their day off with meditation, others like to end the day by clearing their mind, and some prefer to find refuge in meditation in the middle of a busy day. Generally, however, the easiest time to meditate is in the morning, before the day’s events tire your body out and give your mind more to think about.
Don’t meditate immediately following a meal, or when you are likely to be hungry. The body’s digestive system can be very distracting.
2. Find or create a quiet, relaxing environment. It’s especially important, when you’re starting out, to avoid any obstacles to attention. Turn off any TV sets, phone(s) or other noisy appliances. If you play music, make sure it’s calm, repetitive and gentle, so as not to break your concentration. Meditating outside can be conducive, as long as you don’t sit near a busy roadway or another source of loud noise.
3. Sit on level ground. Sit on a cushion if the ground is uncomfortable. You don’t have to twist your limbs into the lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
You can also meditate on a chair, but sit on the front half of the seat so that your back doesn’t lean against the chair.
Any position in which you’re relaxed but your back is erect is permissible, even lying down–but be careful that you’re not so relaxed that you fall asleep.
4. Keep your eyes half-open without focusing on anything. If this is too distracting or difficult, close them or find something steady to focus on such as a small candle flame.
5. Breathe deeply and slowly from your abdomen rather than your chest. You should feel your stomach rise and fall while your chest stays relatively still.
6. Relax every muscle in your body. Don’t rush this, as it takes time to fully relax. Do it bit by bit, starting at your toes, and working up to your head, until the tension melts away.