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Meditation HFN: Home



Meditation helps you manage anxiety, stress and depression

The transformative potential of meditation shouldn’t be underestimated. Studies conducted at the University of Wisconsin proved that meditation has physiological effects on the brain. For example, researchers found that the part of the brain that regulates stress and anxiety shrinks when meditation is practiced consistently. By focusing on moment-by-moment experiences, meditators are training the mind to remain calm, even in stressful situations. Along with this, they also experience significantly less anxiety due to uncertainty about the future.

Here are 5 Benefits of Meditation That Will Change Your Life:

  • Greater Sense of Self-Awareness. Meditation allows us to mentally take inventory of our bodies. ...
  • Reduce Stress and Anxiety. ...
  • Increase Mental Clarity and Focus. ...
  • Emotional Intelligence. ...
  • Trigger the Brain's Relaxation Response.


Sit comfortably and close your eyes very softly and very gently. Let's begin with the toes. Wiggle your toes. Now feel them relax. Relax your ankles and feet. Feel energy move up from the earth... up your feet to your knees relaxing the legs. Relax your thighs. The energy moves up your legs... relaxing them. Now, deeply relax your hips... stomach ... and waist. Relax your back. From the top to the bottom the entire back is relaxed. 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 the neck muscles. Move your awareness up to your face.Relax the jaws... mouth ... nose ... eyes ... earlobes ... facial muscles ... forehead ... all the way to the top of your head. Feel how your whole body is now completely relaxed. Move your attention to your heart.As you rest there, gently have the idea that the Source of Light is illuminating your heart from within and is attracting or pulling your attention inward... Feel immersed in the love and light in your heart.Remain still and quiet, and slowly become absorbed in yourself. Remain absorbed within this deep silence for as long as you want, until you feel ready to come out again

Heartfulness Meditation

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

Sit comfortably. Gently close your eyes.

If needed, take a couple of minutes to relax your body, using the Heartfulness Relaxation.

Turn your attention inward and take a moment to observe yourself.

Then, suppose that the source of divine light is already present within your heart, and that it is attracting you from within.

Gently relax into that feeling. If you find your awareness drifting to other thoughts, do not fight them and do not entertain them. Let them be, while simply reminding yourself that you are meditating on the source of divine light in the heart.

Allow yourself to become more and more absorbed within until you feel ready to come out of meditation.

Remain absorbed within this deep silence for as long as you want, until you feel ready to come out.


Non-attention is the best response to unwanted thoughts, as thoughts without our attention have no power. With practice, as we learn to regulate the mind, mental chatter gradually disappears and we become more receptive to the guiding influence of the heart. Mind and heart thus begin to work together in a balanced way. As our practice deepens, we learn to maintain this balanced state in the midst of life’s activities.


Remember, meditation isn't an extra job we're adding to our day - it will become the best time of day, something we can't wait to do.
Even if you can start with 5 or 10 minutes - try to do it each day, it will make a difference.

Watch Video

Heartfulness Cleaning

Do the cleaning practice at the end of your day’s work, preferably not close to bedtime. This process will rejuvenate you and purify your system of any accumulated heaviness. There are a few steps to the cleaning process, so in the beginning, it is best to practise them in the following sequence:

Sit in a comfortable position with the intention to remove all the impressions accumulated during the day.

Close your eyes and relax.

Imagine all the complexities and impurities are leaving your entire system.

Let them flow out from your back in the form of smoke, from the area between the tailbone (at the base of your spine) and the top of your head.

Remain alert during the entire process without brooding over the thoughts and feelings that arise. Try to remain a witness to your thoughts.

Gently accelerate this process with confidence and determination.

If your attention drifts and other thoughts come to mind, gently bring your focus back to the cleaning.

As the impressions are leaving from your back you will start to feel lightness within.

Continue this process for up to twenty to twenty-five minutes.

When you experience inner lightness, you can start the second part of the process.

Feel a current of purity coming from the Source entering your system from the front.

This current is flowing into your heart and throughout your system, saturating every particle.

You have now returned to a more balanced state. Every particle of your body is emanating lightness, purity, and simplicity.

Finish with the conviction that the cleaning has been completed effectively.

Feel immersed in the light in your heart, and let yourself become absorbed.

Remaining still and quiet, rest there for as long as you want, until you feel ready to come out.

Heartfulness Prayer

This is a prayer that is offered at bedtime, as a way of connecting to the Source before sleep. This may take around ten to fifteen minutes. It is also offered once before meditation in the morning. The word 'Master' refers to Godly energy however you may understand this.

Meditate for ten to fifteen minutes over its true meaning, feeling the words resonate in your heart rather than trying to analyse them. Let the meaning surface from within. Try to get lost in it. Go beyond the words and let the feeling come to you.

At bedtime, sit comfortably, gently close your eyes, and relax. Silently and slowly repeat the prayer:

O Master! Thou art the real goal of human life.
We are yet but slaves of wishes putting bar to our advancement.
Thou art the only God and Power to bring us up to that stage.

Now silently repeat these words a second time and go even deeper into this feeling. Allow yourself to get absorbed in the feeling beyond the words. Allow yourself to melt in this prayerfully meditative state as you go to sleep.

In the morning, reconnect yourself by silently offering this prayer once before you start the Heartfulness Meditation.

The AIT Heartfulness Meditation Society will hold weekly Zoom meeting this semester for anyone who would like to experience 30 minutes of rest and relaxation weekly. We will initially run on Wednesday's at 6.30pm for approx. 45 minutes. You are very welcome to join.

Topic: AIT Soc Heartfulness Meditation

Time: Oct 21, 2020 06:30 PM London

        Every week on Wed, until Dec 9, 2020, 9 occurrence(s)

        Oct 14, 2020 06:30PM

        Oct 21, 2020 06:30 PM

        Oct 28, 2020 06:30 PM

        Nov 4, 2020 06:30 PM

        Nov 11, 2020 06:30 PM

        Nov 18, 2020 06:30 PM

        Nov 25, 2020 06:30 PM

        Dec 2, 2020 06:30 PM

        Dec 9, 2020 06:30 PM

Join Zoom Meeting 

Meeting ID: 823 8665 9380


There is also a chance to join a 'text group meditation' each Mondays evening from 8pm - 8:35pm:

Test Michael at 087-6367048 if you would like to be included and then just meditate  from home at this time


There is a Global Heartfulness Group meditation each Friday from 9pm - 9.30pm: No need to notify just sit at home.