There are a couple of simple techniques for silent meditation as well. You do not have to sit on the floor. You can sit with erect back on a chair. Many people say try for 15 minutes twice a day. I say start with a simpler goal – 5 minutes twice per day. The benefits include stress management and relaxation which help the body, increased mindfulness and focus, and increased energy. The mindfulness can be a benefit to your spiritual life, but meditation also has “non-spiritual” physiological benefits. Here are two easy techniques:

Breathing meditation – 1) Check posture. 2) Close your eyes and relax. 3) Focus on your breath entering and leaving your body. 4) Count breaths mentally one to four. Repeat. 5) Don’t fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

“Mantra” technique (choose a personal “calm” word or phrase that you will repeat in your meditation – I use the nonsectarian “Be One. Be Love. Be Peace.”) – 1) and 2) as above in the Breathing meditation. 3) Listen to your breathing and let it relax you with each breath. 4) Once you are relaxed, mentally “hear” your “calm” word or phrase in your mind. Let it repeat in your mind. 5) Don’t fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

Adyashanti has a great book called True Meditation.

Zen is probably the best tradition to explore, because it’s only about meditation.

For example: You might start by noticing the body, and its tensions and they begin to relax, then you will look at the thoughts, and they become still, then you notice the feelings, and they become calm, and eventually you get to energies, and intuitions etc.

Good spiritual meditation techniques are also designed to open you up to the divine white light that has all sorts of positive benefits such as health, love and happiness.

So in the short term you can expect a good meditation practice to make you more calm, and give you clarity of mind. In the long term you can expect it to profoundly change your approach to life, and make all sorts of things better including health, relationships and wisdom etc.

As i said above, there are many forms of meditation. People generally find one of them works better for them – it seems easier, and more natural. I imagine that you will probably find taoist meditations suit you.

The basic taoist principle is relaxation. So taoist relaxation is about being really relaxed. Breathe deeply and naturally, and relax your body so that your breath makes your body move. As you breathe in your back should straighten, and as you breathe out you slouch a bit.

there are of course other techniques, but this is a very good place to start.