If everyone in our society practised Heart Meditation, there would be no war, few conflicts, a respect for Gaia, and universal peace, joy and connectedness, which are the things Heart Meditation fosters.
Find a quiet room and tell any others in the abode that you will be gone for twenty minutes.
Sit gently in a chair or the edge of a bed. Relax all your muscles. Place your hands gently in your lap. Close your eyes at this point.
Move your centre of awareness from wherever it is (usually the mind) into your heart. The heart is not the physical heart, but the centre of the chest, the spiritual heart. Centre your entire being in the middle of your chest. Let the mind go completely blank and unoccupied.
Now, breathe gently into the heart centre. Gently, slowly, in. Then breathe gently, slowly out. Keep doing this. Breathe slowly, breathe gently.
On the breath in, feel or visualise all of the pure white light nourishing spiritual energy that is surrounding us freely in the Universe being breathed into your heart centre.
On the outward breath, feel all your worries, tensions, fears, anger, negativity and anxieties being exhaled, and then disappearing into non-existence -imagine them becoming invisible and disappearing. Keep doing this until you have no more concerns.
The inward breath is breathing in the pure energy that surrounds us, giving us peace and joy and connectedness to other individuals and our surroundings, and Gaia herself. This is the breath of life. Feel that all your life is in the breath. The breath is you.
Keep your awareness in your heart. The mind is like a child, constantly grasping at things. If you feel thoughts rise into your mind, just let them gently float away and disappear. Mind is blank.
If you like, you can choose to imagine the face of a loved one, look at a candle flame, or at a photograph. I used to focus on a photo of Sri Chinmoy, deep in a meditative state. It helped me greatly.
After a complete session of near twenty minutes, you may allow your eyes to open, or you may stop focusing on your photo or candle. You may gently allow the awareness to return, slowly, back to your mind. You have had a vacation in the heart centre. It is best to remain seated for a couple of minutes, and experience the joy and peace that you have created inside.
Repeat this exercise daily for 2-3 years. After that, practice it at least every sabbath day.