There are two components to meditation – relaxation followed by meditation. Relaxation is not required but helps you get into meditation mode. To get the full benefit of this meditation, we recommend having a Heartfulness Instructor conduct the relaxation and meditation initially if that is an option although it can be done on your own using the following steps:
1. Gently close your eyes. Take a deep breath and relax. Do this 2-3 times.
2. Imagine that the energy from earth is filling up your feet and ankles relaxing them.
3. Now let this energy move up to fill up your entire leg relaxing it
4. As energy moves up, let this energy fill up the hips and stomach and relax them
5. Now let energy wrap around to fill up the back and relax it. If there is any tension, just release it.
6. Let the energy now wrap around to fill up the chest and shoulders. Let your shoulders completely melt away.
7. Feel the energy now fill up your arms and relax them completely.
8. Now let this energy fill up your neck and face relaxing them.
9. As energy moves up, let it relax the top and back of your head.
10. Now gently bring your attention to the heart and move to meditation
1. Gently close your eyes
2. Breathe and relax
3. Move your attention to the heart
4. Give a suggestion that source of light is in your heart and is pulling your attention inwards
5. No need to see this light as it is a suggestion and not imagination. Rather, feel your heart illuminated from within.
6. Rest in the feeling
7. If the mind wanders away from the heart – gently bring your attention back to the heart
8. Rest and relax
9. Once done with the meditation, stay with yourself and try to read the condition. Initially, it might not mean a whole lot but as you practice, the answers will start coming from within.
Having thoughts during meditation is normal. Just ignore them and bring your attention back to the heart. The goal of meditation is not to become thoughtless but to be aware and let go of your thoughts as they come and not entangled in them. Be gentle with yourself if you have thoughts. Open your eyes if a thought is too strong to reset and go back into meditation.
Once you have given the thought about starting meditation, you have subconsciously started meditating and now just need to train your conscious mind to cooperate. It is not just what happens during meditation but how you feel afterwards and what you take with you throughout your day.
As the decade ends, we hope you use these simple steps to begin your own meditation journey.