Meditation (lucubration, introspection, "going into the silence", reverie, etc...) is a highly subjective and personal experience - the primary goal of which is to reach an expanded or better aligned state of being. Some will argue that you can meditate on many topics that aren't related to the Self, like, meditating on the meaning of the word "ease" or focusing on the void - I argue that because you are deliberately focusing your mind you are focusing the Self (no matter what the topic), so no matter what you choose to focus on you are focusing Self and the act of deliberate focus is the endogenous inspiration that evolves the being as a whole.

I generally meditate on something pleasing, or of good report; things that make me feel good, no matter what they are. Sometimes I'll do a no-mind meditation (focus on the void) and sometimes I'll do a psychic meditation in which I focus on the energy centers and "consoles" of my body (and mind) and fine-tune or tweak them.

I try to meditate everyday, sometimes I get too wrapped up in what I'm doing though and have to sit in silence or go on a nice walk for a few minutes to make up for it. Benefits have been many things. Clarity on personal issues, increased happiness, apperceptive awareness, sensitivity to what makes me feel good and what makes me feel bad (most people don't realize how critical this sensitivity is, if a thought doesn't feel good, it is not serving you). I attribute much of my personal success, character, intelligence, and awareness to my path through self-reflection, introspection, and meditation; it's an ongoing journey too.

My day, after meditating, is more productive and things just "go well" for me; my body and mind feel healthier and more vibrant than when I don't and my self-esteem seems to drop too when I don't meditate consistently (which hasn't been for a long time).

There are no energy requirements, if you do it right, you should feel an increase in energy, vitality, happiness, and clarity. Is it worth the time? Meditation comes first before physical sustenance for me - it is that important.

If you do try meditation, realize that it takes about a week of consistent practice before you start to fall into synch with yourself on it. The first few times you will sit there with your mind racing and your body antsy; after about a week it gets easier and you will feel relaxed through the whole thing. When starting out just stick with ten minutes per session, as you get further along, you will begin to feel an urge to stay in meditation each session even though the ten minutes is up - when you feel this urge stay in meditation until you feel the urge to come out of it. I generally do my meditations that way now, some will last two hours and some will only last ten minutes.

Also, there is no need to do it with your legs crossed, just sit in a comfy chair that supports your spine in as much of a vertical line as possible with no socks on and your feet firmly planted on the floor and with your hands resting on your thighs facing toward the sky. Meditation is best earliest in the morning when light is breaking, the energy is "newest born" in the morning, it is the freshest it will be (there's also no one awake early so it is less disturbing!).