Inner Heart Meditation

Begin by closing your eyes and entering a state of meditation. Direct your focus inward, to the very core of your heart.

Here, envision the deity of your choice — Narayana, Brahma, Shiva, or the Divine Mother Shakti. For those who follow Hinduism but worship a Formless God, or for individuals of Abrahamic traditions, imagine a radiant flame within your heart.

As you immerse in this meditation, gently recite in your mind a portion of verse 61 of the 18th chapter of the Bhagavad Gita. Those unfamiliar with the Sanskrit may simply reflect upon its essence in their native language: “God dwells in the heart of every being.”

Ishvarah sarva-bhutanam hrid-deshe ’rjuna tishthati…

Ishvarah sarva-bhutanam hrid-deshe ’rjuna tishthati…

Ishvarah sarva-bhutanam hrid-deshe ’rjuna tishthati…

Begin by softly chanting your chosen mantra for a brief period — perhaps a minute or two. Once the visualization of your preferred divine figure or the luminous flame becomes steady within your heart, gently set the mantra aside.

Now, with your focus anchored in the heart, begin to recite the name of the divine you hold dear. If you are drawn to the Formless, concentrate on the radiant flame within.

Elongate the name in a way that feels natural — silently or aloud. For example: “Raa…m, Raa…m,” or “Go…d, Go…d.” For names with short vowels, like “Shiva,” take a longer pause between repetitions: “Shiva… Shiva…” or “Mother Durga… Mother Durga…”

If you are drawn to the Formless, you may chant “Om” with a long, prolonged silence after it.

The essence of this meditation lies not just in the chanting but in the silence between the chants. That interval amplifies your connection and focus on the divine presence within. The quiet moments between chants are crucial — they deepen your attunement to the divine essence in the heart.

Begin by visualizing a radiant light emerging from the representation of the divine you cherish in your heart. Imagine this luminosity ascending from your heart, coursing through your neck, and illuminating your brain.

Feel it cascade over your senses, filling your ears and eyes. Experience the calming and sacred aura of this light, bathing your mind in serene joy.

Envision the pristine quality of this divine light purging your mind of any impurities and negative feelings — anger, jealousy, greed, lust, resentment. See them dissipate, melting away into the brilliance of the light.

Any shadows within the mind are replaced by a warm, divine glow, eradicating all negativity. Take a moment to truly immerse yourself in this sensation of inner peace and joy.

Now, imagine a radiant light emanating from your heart again, flowing seamlessly into both arms.

Feel its gentle progression, moving steadily toward your palms. Be present and attuned to each moment of its journey.

Gradually, this serene glow reaches your palms and begins to extend into your fingers. Allow yourself to sense this divine illumination throughout your arms and fingertips.

Imagine a luminous energy flowing from your heart, cascading into your chest, filling your lungs, and illuminating each of your abdominal organs — from the stomach, liver, and pancreas, to your intestines.

This radiant light continues its journey down your thighs, enveloping your knees, and extending to your feet and toes. Be fully present as you feel this warm glow embracing every part of your body: chest, abdomen, legs, arms, neck, and head.

As this divine light moves, it imparts a sensation of coolness and joy wherever it settles.

If there is a specific area of your body in need of healing, focus your attention there. Envision that the ailment or discomfort is being soothed and healed by the touch of this divine light. For those seeking targeted healing, you may practise this meditation with an emphasis on directing the light towards the affected area for an extended period. As you do so, gently affirm to yourself: “healing… healing… restored… restored.”

Now, envision your entire being bathed in this radiant divine light, imbued with the essence of the divine. Feel a profound sense of bliss permeating every inch of your body, from head to toe.

As you direct this luminosity to various parts of your body, periodically anchor your focus on your heart, always remaining conscious and connected to the ever-present divine presence within.

Imagine a luminous silhouette of yourself, standing before you — as though your entire body radiates pure light.

After a moment, shift your focus from this radiant projection back to your actual self, immersing in the profound bliss of the divine light permeating every part of you.

Continuously return your attention to the divine presence in your heart — the source of this illuminating energy.

Remain in this deeply contented state for as long as you are comfortable.

When you are ready, gently open your eyes and, if you feel inclined, lightly touch your eyes and forehead with your palms.