by Jose C. Lagutan
First, close your eyes. You may sit in any manner that is comfortable to you, e.g. the Indian lotus seat or the Egyptian god pose. Inhale three deep breaths, retaining each one for about 12 seconds before slowly exhaling. This will relax the body in preparation for the exercise proper.
Focus all your attention on your heart center. To pinpoint it's location, place your left fist against the center of your chest. This is where the heart is. It is also as big as your left fist. It is encased in a sac (the pericardial sac), with liquid around it.
Feel the beatings of your heart. Feel your heart to be the center of your being, to be the center of the entire cosmos. Then , for about a minute, feel the heart to be the embodiment of joy and bliss. Don't merely think of joy or bliss; feel it as vividly as you can. If you feel the urge to smile, then smile. It may help you feel joy better.
Then , for the next minute, feel strength and vitality. Your heart is awash with vim and vigor.
Next, for another minute, feel your heart to be the embodiment of light and power.
Then, for the next minute, fill your heart to be filled with goodness and peace. Everything is alright and in perfect harmony. There is peace in your heart, and you are at peace with yourself, with the world and the entire universe.
Next, for another mnute, feel loving kindness and compassion. Feel as if you want to embrace the whole world and all creatures therein. Your heart is overflowing with Divine love and ecstacy.
Afterwards, forget about emoting and visualizing. Empty your mind of all thoughts. Focus a somewhat a passive attention on the very center of your heart, and simply listen to or be aware of it's beating, while at the same time feeling the Divine presence within it. Stay in this state for another five minutes.
You may do this exercise once a day, either at dawn, twilight or modnight. If you can do it twice, it will be to your own advantage. You may gradually prolong this meditation after each month such that it lasts a total of about fifteen minutes per session, and then later, up to thirty minutes.
As you practice this technique, your daily life will be bathed in aura of protection and benediction. Later, you will literally experience the phrase, "Peace that passeth human understanding."
pages 167-169; ULEN, The path to power
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Meditation makes our mind pure. It cleanses our mind so we will recognize our Godhood.With meditation practice, the prana inhaled increases in quality. Corrupt men inhale only a low form of vitality. The heart is the organ of peace. It has it's own intelligence and wisdom. As the ancient text say, "He who meditates upon the heart develops learning and wisdom". See pages 88-89 , Enlightenment by Jose Lagutan
