FREE HEART-BREATH MEDITATION TRAINING

Meditation Method: Practice for at least 5 minutes, twice a day—preferably in the morning and evening.

1.     Choose a quiet, undisturbed space: Find a secluded spot or room to minimize distractions. If meditating at night or in the evening, turning off the lights can also help.

2.     Get into a comfortable seated position: Sit on the ground with your knees bent and feet to your right side. Place your hands palms-down on your thighs, and let your head hang slightly forward in a relaxed manner.

3.     Close your eyes.

4.     Position your tongue: Close your mouth and gently touch the tip of your tongue to the roof of your mouth.

5.     Set an intention: Internally commit to disconnecting from all thoughts, focusing on the present, and seeking connection to Source Knowledge, Ultimate Truth, and Universal All-Powerful Energy.

Recite:

سُبْحَان لِلّه وَ الْحَمْدُ لِلّهِ وَ لآ اِلهَ اِلّا اللّهُ، وَ اللّهُ اَكْبَرُ وَلا حَوْلَ وَلاَ قُوَّة ِلَّا بِاللّهِ الْعَلِىّ الْعَظِيْم

Glory be to Allāh, and praise be to Allāh. There is none worthy of worship but Allāh, and Allāh is the Greatest. There is no might or power except with Allāh, the Most High, the Almighty.

6.     Reject negativity: Make an internal declaration to reject any negativity or darkness and their influences.

Recite:

اَسْتَغْفِرُ اللهَ رَبِّىْ مِنْ كُلِّ ذَنْۢبٍ وَّاَتُوْبُ اِلَيْهِ

I seek forgiveness from Allāh, my Lord, for every sin I have committed, and I turn towards Him in repentance.

7.     Recite the Kalimas:

اشْهَدُ انْ لّآ اِلهَ اِلَّا اللّهُ، وَ اَشْهَدُ اَنَّ مُحَمَّدً اعَبْدُهوَرَسُولُه

I bear witness that there is no god but Allāh, and I bear witness that Muhammad is His servant and Messenger.

أعوذُ بِالله مِن الشّيطانِ الرَجيم

I seek refuge with Allāh from the accursed Satan.

بِسْمِ اللهِ الرَّحْمنِ الرَّحِيمِ

In the name of Allāh, the Most Compassionate, the Most Merciful.

Note: If you are unfamiliar with the Kalimas, recite Ta'awwudh (A'ūdhubillāh) and Bismillah, and then proceed with the meditation.

8.     Focus on your breathing.

9.     Begin deep breathing: Inhale deeply and exhale forcefully, similar to diaphragmatic breathing.

10.  Invoke ‘Allāh’ on the inhale: As you breathe in, silently say ‘Allāh’ in your heart.

11.  Feel divine light: Visualize the word ‘Allāh’ descending upon you as light, penetrating your soul and settling into your heart.

12.  Exhale with ‘Hoo’: As you breathe out, silently say ‘Hoo’ in your heart.

13.  Visualize the flow of light: As you exhale, imagine the light leaving your heart, only to return and strike it again, forming a continuous cycle of light flowing in and out of your heart.

14.  Increase momentum: Gradually speed up your breathing and intensify the light flow. Engage in a gentle rocking or nodding movement, increasing the pace as much as is comfortable.

15.  Continue until you're ready to stop: Maintain the faster breathing and movement until you feel your concentration waning or a desire to stop.

16.  Return to stillness: When you're ready to stop, slow down. Take three deep breaths, inhaling deeply and exhaling forcefully. If you were moving during the meditation, now stop all movement and enter a state of complete stillness.

17.  Transition to natural breathing: Let your breathing return to its natural pace while continuing to recite 'Allāh' on the inhale and 'Hoo' on the exhale in your heart.

18.  Release all thoughts: Let go of any lingering thoughts and allow your mind to enter a state of absolute silence and stillness. Open yourself to the experience of receiving love.

19.  Stay in this state: Remain in this peaceful, silent state for at least a few minutes, allowing yourself to fully absorb the experience.