In many of the meditation exercises that we teach in our classes we bring out attention to the spiritual heart, that is the core of our being where we feel peace, joy and loving identification. Here is a simple technique one can begin with:

When you meditate, please meditate on the heart, and then try to have the peace, light and bliss of the heart percolate through the entire being. In the heart you have peace, and like a flower it has to blossom petal by petal, here, there and everywhere. Then you have a flower of peace whose petals have blossomed in all parts of the being.

from 101 Meditation Techniques by Sri Chinmoy

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