It can be said that meditation works through the mind, the Heart meditation is a deeply spiritual practice & is a form of remberance that works through the spiritual heart to connect one to the Divine. It offers a peaceful respite from the cares of daily life and allows you to reach the well of unconditional love deep inside of you. Remembrance is a beautiful, quiet, and deeply nurturing practice, washing your heart clean of anger, resentment, fear, hurt and pain.
Here are the simple steps for you:
1) Sit comfortably in a quiet place with your feet on the floor. Make sure you are
thoroughly grounded, feeling well-supported by your chair.
2) Close your eyes and breathe gently and deeply. Take a few minutes to feel what is happening with your body. For example, are there any places of physical discomfort, tightness, or aches and pains? Simply notice what is present in your physical body.
Become aware of the tender place two inches below your collarbone and in the center. This is your energetic heart space. Breathe in and out, keeping your awareness of your heart. Sometimes it helps to put your hand over your heart.
3) When you are ready to start, select a name of God which symbolizes the Most High for you. Repeat, aloud or silently, the name of God (or you can simply use the phrase Divine Love or Peace) as if you are saying the name right into that heart space. Write it down clearly with purpose & intent & place it in front of you so your mind & consciousness is fixed & focused with the word.
4) However you choose to address God is okay. Say the name as if you are saying it right into that heart space. Use the name that personally resonates deeply within your own heart and spirit.
Don’t worry about any stray thoughts you may have. When you have a thought, just let it go, and return to your heart and your breath, your eyes fixed on the word you have written down in front of you will help too.
Don’t push or try to make anything happen. Let your heart space open gently. You may notice that the space softens, becomes warm, or feels fluffy.
5) Repeat the name of God softly. Continue to say the name of God, and let the name carry you beyond where you are now. Let your thoughts and feelings go, and let your whole being resound with the spirit of the Divine. Let your heart fill and overflow.
6) As an affective practice I recommend doing 1 round of Jappa (Chanting on beads) loud, 1 round quietly & 1 round silently. On the last silent round just gently close your eyes so you move deeper into that space, then at the end be still within that vibration.
Start with ten minutes per day & build yourself up at you own pace. Once you have established this short routine on a daily basis begin to work up to a practice of 30 minutes & eventually start working your way up to an hour or more. If you do this exercise daily, you will notice a new sense of peacefulness and connectedness with the Divine.
You will be in a new reality. Consistently practice, and this new reality will become your constant reality over time.