The key in meditation is to get in touch with what you value most. When you know why you want to meditate—your intention—it gets easier to dedicate the time you need. Here’s a method for uncovering your own reason to meditate.
Feel your body. Begin by tuning into your feet, legs, seat, and hips, even your tailbone. Sense your spine, straight and upright. Relax your shoulders. Let your attention move down your arms to the palms of your hands and fingers. Then bring your attention to your belly, chest, and throat. Next, become aware of your face. Release any tension in your jaw, eyes, and forehead. Sense your whole body as you sit.
Listen closely. Listen deeply. Thoughts will arise. Note them, and let them go. Listen deeper still. What feels most true to you? Try not to think about what your reason for meditation might be. Instead, see if you can hear it come from a deeper place—the still, patient awareness that is always there. Listen with your whole being.
Note your reason. Perhaps, for now, there is no clear answer, and you simply wish to be present, to stay open, to be curious, allowing whatever arises to be. Or maybe you have a clear sense of what your intention is. Either way, just be aware of what has come up for you.
Repeat, then let go. Silently repeat the intention that has come up for you, even it’s simply “to be present and open.” Once it feels clear and stable, let it go. Then rest back into your body. Your reason for meditation simply guides you. It is not a goal to focus on, but a direction to lean toward.