How To Do Heartfulness Meditation?

How To Do Heartfulness Meditation


Heartfulness meditation is a route to undergoing our inward Self. It imparts us to dive profound into our hearts, as well as to be in the natural state of peace, calmness, and love.

When you will practice Heartfulness meditation regularly, it will help you become familiar with your heart as well as advance the dimensions to keep on balanced and poise at all times. So, let’s now know what is Heartfulness meditation and how to do Heartfulness meditation in this post below…


What Is Heartfulness Meditation?


Heartfulness meditation is a real method that you can use equivalent to any other divine method. It is a very simple technique of meditation. In today’s stressful life, it should be used for a balanced life. In this practice, an effort is made to connect the mind and heart through heartfulness meditation.

This causes the thoughts coming to the mind to slowly reduce and the mind experiences peace.

In the program, children aged between five and 15 years demonstrated the technique of brain exercise, in which these children tied the black bandage in their eyes and used their senses such as ears, nose, and skin to tell the color of various objects.

Heartfulness is a ‘power’ that will assist you to heal. But power, as we understand it, isn’t self-contained. It’ll even spread out around us, touching individuals we interact with. It is the point of #powerofpositivity and #mondaymorningmotivation affirmations on the social media platform.

This’s where heartfulness meditation comes in — being a natural analogy to mindfulness meditation. It is even called kindfulness since it’s about showing ourselves.

Analysis of mindfulness meditation focuses on the advantages to the person. It was noticed to improve worker focus, behavior, and attention, as witnessed in an analysis named ‘Contemplating Mindfulness at Work’, issued last year. This helps decrease stress, emotional reactivity, and rumination, while improving cognitive flexibility and working memory, as per the APA (American Psychological Association).

“It includes physiological, neurobiological, and emotional benefits,” declares Kolkata-based psychotherapist named Mansi Poddar. On the other hand, “As the case of Dr. Taylor exemplifies, this practice calms the nervous system and takes it from an empathetic fight-or-flight set to the parasympathetic nervous system, and this restores & heals our post-stress, body, trauma, or anxiety.

It even lowers the stress hormone levels such as norepinephrine, epinephrine, and cortisol.” Additionally, it is good for our gut health. “Such practices have been seen that numerous digestive conditions are linked to mental health,” describes Poddar.

All right things, however, how does it affect those whose lives coincide with ours? The American Psychological Association speaks about its usefulness to counselors: compassion, counseling, and empathy skills. The latest focus of mindfulness meditation is the approving product it can have on those near us. Heartfulness meditation is truly a development of mindfulness meditation, which comes from meditations in turn that concentrates on bringing attention to the present moment.

Besides that heartfulness practice takes it a big step further, including everything near you. In contrast to the widespread perception of meditation — that it needs you to lock yourself out to ‘this world’ — heartfulness meditation gets you to a certain state of attention to the world, not only your being.

Elements of Heartfulness Meditation Practice

Different classes of meditation may include various features to aid you to meditate peacefully. These may differ based on whose advice you follow or who is teaching a meditation session. A few of the most standard features in the practice of meditation include the following:

Relaxed Breathing Practice:

This method involves even-paced, deep breathing with the help of the diaphragm muscles to develop your lungs. The main intention is to hinder your breathing process, take in additional oxygen, and decrease the usage of the neck, upper chest, and shoulder muscles while respiring so that you can breathe more efficiently.

If you don’t breathe in a relaxed manner, you won’t be able to practice meditation peacefully. So, to concentrate on your practice, you need to relax first.

Focused Engagement:

Concentrating on your engagement is typically among the most significant element of meditation.

Concentrating your awareness is what allows you to free your senses from the numerous distractions that induce worry and stress. You can concentrate your awareness on such specialties as a distinct object, a mantra, an image, or your breathing procedure.

A Comfortable Sitting Position:

You can do meditation no matter if you are sitting, walking, lying down, or you are in any other position or doing any other activities. Simply try to be satisfied so that you can get the utmost out of the meditation. Strive to keep a good posture throughout the meditation.

A Quiet Place:

In case you are a beginner in the meditation world, practicing meditation will be easier when you are in a quiet place with no distractions, including no cellphones, radios, or television.

When you become more experienced at meditation, you might be able to practice it anywhere, particularly in high-stress conditions where you get the most benefits from meditation, for example, a stressful meeting, a traffic jam, or a lengthy line at the store.

Open Attitude:

Allow your thoughts to pass through your sanity without any judgment whatsoever. When you practice meditation with an open attitude, it gently brings what you want and needs in life.

What Are The Different Simple Heartfulness Practices?

Well, heartfulness practices as well as micro-practices for happiness, spiritual growth, and well-being, detox practices for stress, anger, passion, and fear, together with answers to some of the most common queries about meditation practices.

The Heartfulness meditation directs our complete attention from our hearts to our minds – from feeling to thinking. We feel relief from anxiety and stress as we start to participate in life via our heart’s tranquility.

As we go deeper, we conceive the clarity and intuition to make further effective judgments in life. Internal clarity and stability increase our ability for empathy, love, and joy. These qualities simply impact our connections and our course of life.

Taking time every single day to adjust into our deepest selves, and into our hearts, provides us with a chance to uncover our true soul, tying us with the entire life. We start to participate in the spectacle of the heart’s silence. In the area of stillness grows potential. And from the area of potential appears a possibility.

Where there is a probability, there is a decision. Furthermore, where there is a decision, there is opportunity.” One more engaging part of the training is the shortfall of creed; there are no principles on the kind of diet or way of life one ought to take on. The otherworldly excursion supplements day-to-day existence instead of turning into prevention to material advancement.

Heartfulness makes a culture of adoration and resilience, cultivating an environment of acknowledgment. Experts can develop change at their speed – changes that happen characteristically and naturally, with next to no outer tensions. It is very helpful for your emotional wellness as it removes your negative emotions.

4 Daily Practices

Here are the 4 daily practices that you need to do to get the most benefits of heartfulness…


Learning how to relax is important for well-being. This reduces stress in all regions of your body as well as allows you to remain balanced even in the most stressful situations in life. Heartfulness is a five-minute, brief guided method that can be appreciated by all ages.

This’s a kid-friendly approach. Kids can do it before sleeping to get a relaxing night’s sleep, or before their exam to top the pressure.

Heartfulness can be accomplished before meditation and anytime throughout the day. Here is the procedure:

  • Comfortably sit and close your eyes, very gently and very softly
  • Let’s start with your toes
  • Gently twitch your toes
  • Feel your toes relax
  • Now relax your feet and ankles: Feel the power move up from the earth… relaxing your legs, up the feet to the knees
  • Relax the thighs: The power moves up the legs… relaxing them.
  • Now, profoundly relax the hips… waist…and stomach.
  • Relax the back: From top-to-bottom, make the whole back relaxed.
  • Relax the chest & shoulders
  • Now feel the shoulders just melting away
  • Relax the upper arms
  • Now relax each forearm’s muscles … your hands… straight up to the fingertips
  • Then relax your neck muscles
  • Move your attention up to the face.
  • Then relax your jaw… your facial muscles… your eyes… your forehead… and finally the head.
  • Feel that your entire body is relaxed completely.
  • Move the attention to the heart.
  • When you rest there, have the idea gently that inner peace is staying….
  • Feel engaged in the calmness and love in your heart.
  • Remain quiet and still, and become slowly yet gently absorbed in yourself.
  • Stay in this deep stillness for as long as you like, until you feel prepared to come out again. And gently remind yourself to think of only the positive things in your life


With routine Heartfulness practices, our mind becomes centered and moves to deeper groups of intuition, consciousness, and feeling. Heartfulness practice or a meditation session can be rehearsed by anyone more than 15 years old. Heartfulness is better to practice in the morning before doing anything else. You may begin with meditating for around 20 minutes and advance up to 1 hour gradually. So, here is how you can perform the steps

  • Find a peaceful place and comfortably sit in a posture keeping your back straight.
  • Your sitting should be natural, as well as one that you can keep for the time of the meditation practice.
  • You may put your hands tucked in the lap.
  • Make sure you’re away from potential distractions and also turn off your mobile. In case you’re using a meditation app, then you need to turn the sound off.
  • Gently close your eyes as well as bring attention to the heart.
  • Start with a belief that the source of light is present in the heart already, feeling the source of light attracts your awareness inward.
  • It’s natural for awareness to drift as different thoughts arise.
  • As soon as you see this, gently turn your concentration to the source of light in the heart.
  • Stay open to any incident that may appear. As the meditation heightens and you evolve more absorbed, then the light in your heart takes on a further abstract quality.
  • Take some minutes to stay absorbed in the venture. Take some more minutes to note down in a journal regarding your experience.
  • Heartfulness is an option to look into yourself – this may be questioning in the start with undesirable thoughts, however, with regular practice, this procedure causes deeper forms of meditation.


The cleaning process enables lightness of being, fun, and a devil-may-care attitude, as passionate burdens, deep conditioning, habits, and all the complexities are released.

Another very significant element of the heartfulness prayer is the Heartfulness cleaning or rejuvenation procedure, which lets us reset our methods at the end and enhances our morning meditation quality. Our daily frenzied routine and activities give height to impurities and complexities which affect our mind, heart, and ultimately our consciousness in all the impressions.

Thus, it becomes essential to cleanse these complexities before they become embedded permanently in our consciousness. The purpose of this cleaning is to set purity and simplicity inside as well as feel rejuvenated.

We suggest doing the renewal practice after sunset after your day’s work is done. Begin with 20 min and extend the time up to 30 minutes gradually:

  • Sit in a comfy position.
  • Close your eyes to feel relaxed.
  • Make a modest suggestion that all the complexities, as well as impurities, are moving away.

Do You Know How?

  • Well, simply imagine they’re going away from you in the form of vapor or smoke.

From Where?

  • Well, From the whole back side – think from your head to the tailbone.
  • Accelerate this procedure of smoke slowly going out from your backside.
  • Be confident and gentle.
  • Don’t dwell on precise things or events you wish to get rid of.
  • Just brush them off.
  • In case your concentration drifts, and somehow you find yourself engaged in other studies, gently bring your awareness back to the cleaning procedure.
  • Continue for approximately 20 minutes.

In the end, as soon as you feel purified and lighter from within, include another element:

  • Feel that the light from above is falling into your system.
  • It’s permeating all throughout the system, from your top to your toe, and helps you to release the impurities and complexities.
  • End it by simply making the last suggestion – that all the complexities & impurities are moved and now you can feel pure, simple, and also rejuvenated.


You can connect humbly with your inner self, listen to your heart’s voice, and weave your destiny through a simple bedtime prayerful intention.

Connecting with one’s inner self is the final fundamental component of the Heartfulness practice. This inner connection can be formed when a vacuum is created in our hearts. This vacuum can be easily triggered by an intentional linking within, fostering a meditative state throughout the day.

The life force continues to drive a person’s life from the moment they are born until the moment they die. It makes little difference what we call the agency that gives us life, as long as we understand that there is a universal source that sustains life, and it is within each of us.

The exact source inside is what directs us constantly when we confront and call the power inside when we are inspired within. There are two occasions that are perfect for developing this awareness connection. The first is shortly before meditation in the morning, and the second is just before going to bed and sleeping:

  • Keep your focus on the heart.
  • Feel the desire to reach your utmost potential in your heart.
  • Invoke this innermost Self for direction.
  • Try to delve further inside.

How You Can Do Heartfulness Meditation?


The methods of heartfulness meditation practice nourish our soul. Unrestrained removes the veil that hides our souls and then reveals the glow of childlike innocence and joy inside which makes life truly meaningful.

Also, we have to live in this everyday world full of the stress of busy city life, livelihood, worry about the future and relationships, etc.

The practice of heartfulness helps us to live our daily lives in a rich and perfect way by simplifying our reactions to all of them. So, here are the steps on how you can do Heartfulness 

Step-By-Step Instructions On How You Can Do Heartfulness Meditation:


  • Sit comfortably in a quiet place and slowly close your eyes for the meditation practices
  • Rotate your toes for the meditation techniques
  • Feel the energy from the earth entering your fingers upwards with this spiritual practice
  • Pay attention to its peaceful effect at the present moment
  • Feel that healthy energy from the earth is going up towards your toes and ankles – and feel the feet relax to get the yogic transmission
  • Feel that the healthy energy from the earth is going up – from the claws to the knees then to the thighs then to the whole part including your back 
  • Now Relax in this pose to get rid of all the complexities in life
  • After that let this energy move towards your abdominal muscles then towards your chest, and finally, to your shoulders.
  • In particular, feel that your shoulders are relaxed and light and merging in a pleasant feeling.
  • Feel this energy flowing out of your upper arms and then below your elbows then your hands and finally to your fingers, and fingertips, and all the muscles are occupied in a feeling of comfort.
  • Now focus on your neck.
  • Feel this energy relaxing your neck muscles while you remain absorbed in the practice
  • Now let this energy come up while relaxing the muscles of your face, lips, ears, forehead, and finally the top of your head.
  • Once again, let this energy flow slowly through the feet to the top of the head.
  • If any part of your body is still feeling stressed, then let that part be immersed in this energy once again until it completely relaxes.
  • Check closely from head to toe.
  • Now slowly bring your attention to the heart.
  • Stay there for a while.
  • Feel yourself immersed in divine love and light in the heart.
  • Stay calm and steady and drown yourself slowly.
  • Until you feel that you are ready to come out, be immersed in this deep peace.
  • Practice Heartfulness
  • Slowly close your eyes and relax.
  • Turn your attention inward and meditate inside you for a few moments.
  • Now lightly suggest to yourself that the source of light is present in your heart and it is illuminating you from within and attracting you inwards.
  • Do this process very lightly and naturally.
  • Don’t try to concentrate.
  • If you feel that your attention is wandering towards other thoughts, then slowly bring your attention back to the divine light of the heart.
  • Feel yourself immersed in this light of heart.
  • Remain calm and still and remain in the same position until you come out.

Everyday Ways To Practice Meditation

Meditation: A Guide on How to Meditate for Stress Reduction and More | Everyday Health

Avoid letting the idea of meditating “properly” increase your anxiety. You can choose to go to specialized meditation facilities or classes for groups guided by qualified teachers. However, it is equally simple to meditate on your own. Or you could discover apps to utilize.

Additionally, you can customize mindfulness meditation to fit your lifestyle and circumstances by making it as formal or informal as you prefer. Some individuals incorporate meditation into their regular schedules. For instance, they might spend an hour meditating at the beginning and end of each day. But all you truly need is a short period of focused meditation time.

Here are some techniques for independent meditation that you can use whenever you like:

Breathe Deeply

Due to the fact that breathing is a natural process, this technique is suitable for beginners.

Concentrate solely on your breathing. As you breathe in and out through your nostrils, pay close attention to how you’re feeling and hearing. Slowly and deeply inhale. When your thoughts stray, gently bring them back to your breathing.

Scan The Entire Body

When utilizing this method, pay close attention to various body sections. Recognize the various bodily feelings, such as tension, pain, relaxation, and warmth.

Exercise your breathing while scanning your body, and visualize breathing heat or relaxation into and out of various bodily areas.

Repeat a Mantra

You can come up with your own mantra, whether it is spiritual or not. The Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism, and other Eastern religions are examples of religious mantras.

You need to chant a mantra throughout the practice because it is common that our mind wanders during our daily practice. In such as situation, heartfulness trainers generally suggest you gently close your eyes and chant the mantra to keep your inner self and thoughts busy. This helps you feel calmer and help you to open your heart chakra.

Walk & Meditate

Walking and practicing mindfulness meditation together is a powerful and beneficial method to unwind. This method can be applied to any place you’re strolling, including a serene forest, a metropolitan sidewalk, or a shopping center.

In order to concentrate on each movement of your legs or feet when using this technique, slow down your walking speed. Don’t concentrate on a specific location.

Focus on your legs and feet, lifting each one, pushing each leg forward, and setting each foot down while mentally repeating action phrases like “lifting,” “moving,” and “putting.” Keep your attention on the sights, sounds, and smells in the area.

Engage in Prayers

The most well-known and frequently used form of meditation is prayer. In most religious traditions, there are both spoken and written prayers.

You have the option of saying your own prayers out loud or reading others’. For example, look in the self-help department of your neighborhood bookshop. Discuss potential resources with your pastor, priest, rabbi, or other spiritual authority.

Read & Reflect

Many claims to gain benefit by reading poetry or sacred texts and spending some time in silent contemplation of their significance.

You can also listen to any calming or motivating music, spoken word, or spiritual music. You might want to journal your reflections or talk about them with a close friend or spiritual guide.

Focus On Your Kindness And Love

When you meditate in this way, you consider other people with feelings of love, compassion, and kindness. This may improve your sense of interpersonal connection.


Don’t criticize your meditation abilities because doing so could make you more stressed. It takes practice to meditate.

Remember, for instance, that no matter how long you’ve been practicing meditation, it’s normal for your mind to wander during that time. When you’re using meditation to relax your mind and it wanders, carefully bring it back to the sensation, action, or item you’re concentrating on.

Try different meditation techniques to see which ones suit you the best and which ones you love. Adapt meditation to your needs at the moment. There is no right or wrong method to meditate, so keep that in mind. What important is that practicing meditation makes you feel less stressed and more relaxed overall.

Make sure to practice with the guidance of a certified trainer.


Q. Who can practice?

A. Heartfulness is a very open-minded type of meditation that has been practiced in over a hundred nations for more than a century.

Heartfulness is a Raja Yoga practice that can be practiced both individually and in a group. Those who choose to engage in the practice are welcome to do so without charge. The procedure is uncomplicated, informal, and secular.

Q. What is Heartfulness?

A. A straightforward, cutting-edge, methodical technique to meditation is heartfulness. To develop inner strength and calmness, you just focus inward, on your heart, rather than focusing on your breath or repeating a mantra.

Q. Can I include Heartfulness Relaxation and Meditation as part of my yoga Class?

A. Heartfulness is a beautiful way to end your session and can be practiced alongside other yoga poses.

Q. How to expand your practice?

A. The Heartfulness Institute offers numerous free classes and workshops all over the world if you’re looking for some group relaxation. Alternatively, if you want to learn at home, the Institute offers a wealth of free online tools like self-guided films.

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