It’s a guided method to release tension—start by gently relaxing each body part, settle into the heart, and rest in inner calm. 

Practice this guided relaxation by reading (and learning) this relaxation
script, which makes gentle suggestions to relax your body, from the feet
to the top of the head, and finally resting at the heart.

Sit comfortably and close your eyes very softly and very gently.
Begin with the toes. Wiggle your toes. Now feel them relax.
Feel the healing energy of Mother Earth move up into your toes, feet and ankles.
Then up to your knees, relaxing the lower legs.
Feel the healing energy move further up your legs. Relax your thighs.
Now, deeply relax your hips … stomach … and waist.
Relax your back. From your tailbone to your shoulders, feel your entire back relaxing.
Relax your chest … and shoulders. Feel your shoulders simply melting away…
Relax your upper arms. Relax each muscle in your forearms… your hands … right up to your
fingertips.
Relax your neck muscles. Move your awareness up to your face. Relax the jaw … mouth … nose …
eyes … ear lobes… facial muscles … forehead … all the way to the top of your head.
Feel how your whole body is now completely relaxed. Scan your system from top to toe, and if
there is any part of your body that is still tense, painful, or unwell, feel it being immersed in the
healing energy of Mother Earth for a little while longer.
When you are ready, move your attention to your heart. Rest there for a little while. Feel
immersed in the love and light in your heart.
Remain still and quiet, and slowly become absorbed within.
Remain absorbed for as long as you want, until you feel ready to come out.

Rather than focusing on breath, gently tune into the Source of Light within your heart. 

Choose a place where you can meditate without being distracted, preferably at the same place and same time daily. Silence your phones
and turn off other devices. Sit with your back upright but not rigid.

Sit comfortably. Gently close your eyes and relax.
If needed, take a couple of minutes to relax your body by doing the Heartfulness Relaxation.
Turn your attention inwards and take a moment to observe yourself.
Then, gently make a supposition that there is Source of Light in your heart.
Think that the light is attracting you from within.
Let your awareness rest in your heart. Feel yourself melting into this awareness.
Gently relax into that feeling. If you find your awareness drifting to other thoughts, 
do not fight them but also do not entertain them. Let them be, while simply
reminding yourself that you are meditating on the Source of Light in your heart.
Allow yourself to become more and more absorbed within.
You might relax into a deep state that feels like sleep. That is okay.
Remain absorbed within this deep silence for as long as you want, until you feel
ready to come out of meditation.
Click here to learn more…How to Meditate?

Begin with 5–10 minutes and gradually increase it to 1 hour, building comfort. 

No need to fight them—just notice and gently return your focus to the heart. 

It can calm your mind, build awareness, and strengthen emotional resilience. 

The heart is seen as a deeper, purer aspect of our being—cultivating presence and clarity. 

It is through the heart that we connect to our deepest Self and to others.
In all languages, there are so many beautiful ways we find the heart described : he is close to my heart,
let’s have a heart to heart discussion, she is such a kind-hearted person, I have put my heart into this,
they left with a heavy heart.
All refer to a deep state of feeling, an involvement of the person at the deepest level.
There are other reasons to have the heart at the centre of the meditation.
The heart beats and sends the blood to the entire body and reaches all the cells.
Purifying the heart benefits the entire organism, physically, emotionally and spiritually.
The heart is really the base of our response to situations.

Absolutely—Heartfulness is non-religious and accessible to all backgrounds. 

Ideally when you can sit quietly—morning or evening both work well. Try to fix the same time to meditate every day. Our systems are sensitive to daily rhythms and routines, so if you meditate at the same time each day, your biological clock will become used to it. It becomes part of your regular daily pattern in life.
The ideal time to meditate is in the early morning, before dawn, before everything around starts stirring.This is a beautiful time of stillness in nature so it is easier to feel that same stillness within. You will find a tranquil calm atmosphere in which to meditate. If this is not possible for you, then try to meditate at the same time each day, whatever it may be. When you meditate on the Source of Light in your heart first thing in the morning, the effect can affect your whole day in a very positive way.

A technique to relax the body, and
stimulate the positive attributes of the heart.

Breath in that which is good, needed,
and positive for your self-improvement
Breath out that which is good for others,
and for the betterment of the global community
Breath in all that is good for me
Breath out all that is good for everyone
Breath in positivity
Breath out optimism
Breath in appreciation
Breath out joy
Breath in compassion
Breath out love

Taking a few minutes to journal after each session allows you to reflect on
your inner experience, notice subtle shifts, and develop greater selfawareness.
Writing things down helps you process emotions, track your
growth, and deepen your connection with this new meditation practice.
This simple habit can reveal powerful insights over time.

Why journal?
Writing after meditation helps you reflect, remember, and notice subtle
inner changes. It’s your personal mirror: no one else will read it.
When should I journal?
Capture your experiences while they’re fresh. Psychologists say we
remember best when we write in the same state we experienced
something.
What do I write?
There are no rules. Write how you feel after meditation, your thoughts,
dreams, or even poetic reflections. Let the process guide you.
How do I approach it?
Be honest, open, and kind with yourself. Don’t force it. Just observe and
allow whatever comes to surface.

A technique to relax the body, and stimulate the positive attributes of the heart.

Breath in that which is good, needed,
and positive for your self-improvement
Breath out that which is good for others,
and for the betterment of the global community
Breath in all that is good for me
Breath out all that is good for everyone
Breath in positivity
Breath out optimism
Breath in appreciation
Breath out joy
Breath in compassion
Breath out love