The Benefits of Meditation Are Subtle
While you may not feel flashes of insight when practicing meditation, its effects will become apparent to you later, when you may notice that you responded to a crisis with uncharacteristic calmness, or failed to get "triggered" in a situation that would normally disturb you. Trust in the process, let go of your expectations of achieving "results" (after all, meditation is not a contest), and you will reap the results.

The real miracle of meditation, says Rinpoche, is a subtle transformation that happens not only in your mind and your emotions but also in your body. And, this transformation is a healing one. "Even your cells are more joyful."

Get Started With This Guided Meditation

• Breathing in, I know I am breathing in. (In) Breathing out, I know I am breathing out. (Out)
• Breathing in, my breath grows deep. (Deep) Breathing out, my breath goes slowly. (Slow)
• Aware of my body, I breathe in. (Aware of body) Relaxing my body, I breathe out. (Relaxing body)
• Calming my body, I breathe in. (Calming body) Caring for my body, I breathe out. (Caring for body)
• Smiling to my body, I breathe in. (Smiling to my body) Easing my body, I breathe out. (Easing body)
• Smiling to my body, I breathe in. (Smiling to body) Releasing the tensions in my body, I breathe out. (Releasing tensions)
• Feeling joy (to be alive), I breathe in. (Feeling joy) Feeling happy, I breathe out. (Feeling happy)
• Dwelling in the present moment, I breathe in. (Being present) Enjoying the present moment, I breathe out. (Enjoying)
• Aware of my stable posture, I breathe in. (Stable posture) Enjoying the stability, I breathe out. (Enjoying)

Source: "Blooming of a Lotus"(Parallax Press)by Thich Nhat Han