UConnect HFN Syllabus

HEARTFULNESS FOR
UNIVERSITIES
To offer the youth an aspirational set of values to live by; to help them
achieve a balanced life focused on an inner goal and an ethic material
life; and to contribute to building a better world.
A University Connect Program
For Students 18 years and older
www.heartfulness.org 1
in.uconnect@heartfulness.org
Our entire life is led by feelings and inspirations, and that is the role of the heart. When we manage to listen
to the feelings and capture the inspiration that comes from within, we can master our life by listening to the
heart, again and again. The whole exercise of fine-tuning the heart with the mind is made possible through
Sahaj Marg mediation offered by Heartfulness programs.
Kamlesh D Patel
It is vital to discover and nurtureour inner life in order to realize our true potential as humans.
External motivation needs to be complemented with a regular daily practice of relaxation and
meditation for true self-development.
Experienced by over 200000 persons in over 110 countries, the Sahaj Marg meditation is being
offered by the Heartfulness initiatives in Universities across the world.
The University Connect (U-connect) program is a Heartfulness initiative focused on equipping

students with the essential life skill of meditation as a practical means to address various issues
typical to this stage of life.
U-Connect offers sustainable programs in Universities and colleges for students and faculty to
cultivate an open-minded and secular spiritual culture to explore our inner world.
All knowledge, all powers, everything is within. Our destiny is within, our future is within, the ultimate is
within.
Parthasarathi Rajagopalachari
The only source of knowledge is experience
Albert Einstein
Table of Contents
I. FOR FACILITATORS 5
1. MAKING CONTACT 5
2. GENERAL GUIDELINES 6
3. PROGRAM STRUCTURE 7
4. DURING THE SESSION8
5. OTHER ASPECTS 9
II. PROGRAM 1 INTRODUCTION TO HEARTFULNESS 10
LEARN TO RELAX AND LEARN TO MEDITATE: 10
3 DAY PROGRAM, 1 HOUR PER DAY 10
DAY 1: WHY RELAX? WHY MEDITATE? WHY THE HEART? 10
DAY 2: HOW TO DEAL WITH THOUGHTS IN MEDITATION? 11
DAY 3: WHAT IS TRANSMISSION? 12
III. PROGRAM 2 ONGOING TRAINING IN HEARTFULNESS 13

WEEK 1: TEACHING OTHERS TO RELAX 13
WEEK 2: DEEPENING MEDITATION BY CLEANING THE HEART AND MIND 13
WEEK 3: DEEPENING MEDITATION THROUGH PRAYER 14
WEEK 4: INDIVIDUAL MEDITATION AT HOME 14
WEEK 5: SHARING RELAXATION WITH YOUR FRIENDS AND FAMILY 14
WEEK 6: WHAT BRINGS HAPPINESS? 15
WEEK 7: DAILY ROUTINE 15
WEEK 8: TIME FOR REVIEW 15
WEEK 9: EXPERIENCES 16
WEEK 10: CONSCIOUS LIVING: HOW TO CHANGE? 16
WEEK 11: HOW TO STAY CENTRED AND NOT REACT TO DIFFICULT THINGS? 16
WEEK 12: GETTING A GOOD NIGHTS SLEEP 17
WEEK 13: EXCEL IN WHATEVER YOU DO 17
WEEK 14: OBSERVING YOURSELF AND WRITING A DIARY 17
WEEK 15: WHAT HAVE YOU DISCOVERED ABOUT YOURSELF? 17
IV. ANNEX ( SOME BASIC TEXTS) 19
1. MODEL COVER LETTER 19

2.GUIDED RELAXATION 22
3.GUIDED MEDITATION 23
4.GUIDED CLEANING 24
5. GUIDED PRAYER 25
6. HAPPINESS QUOTIENT 26
7.WHY THE HEART?27
8.WHAT IS YOGIC TRANSMISSION? 28
9.WHAT IS CLEANING? 29
10.WHAT IS PRAYER? 30
11.WHAT ARE IMPRESSIONS? 31
12.WHAT IS THE BEST TIME TO MEDITATE? 32
13.WHAT IS THE BEST POSTURE FOR MEDITATION? 33
14.HOW IS CHANGE POSSIBLE? 34
FOR FACILITATORS
1. MAKING CONTACT (For facilitators)
1. It is better to initiate contact to conduct a U-Connect program with institutions

and universities with which you are associated/familiar in some way.It is often
helpful to have a contact within the organisation to facilitate the first approach.
2. Knowing a bit more about the institution to prepare the first meeting helps being
sensitive to the needs of the university and current situation on campus.
3. It is important to first telephone or email to make an appointment with the policy

makers.
4. Present oneself as a Heartfulness U-Connect trainer/facilitator from Shri Ram

Chandra Mission/ Sahaj Marg Spirituality Foundation.
5. Keep the local U-Connect coordinator/Centre Co-ordinator informed about the

meeting and seek help if required (It is better to go in twos).
6. Take along a cover letter (Annex pg. 19). Modify the cover letter to suit the
institution.
7. Make a brief presentation to the decision-makers. If possible, make them do the

placebo meditation and relaxation followed by meditation with transmission. Be
very clear about the objectives of our Learn to Meditate programs. (It does help to
avoid Sahaj Marg specific terms, e.g. Use meditation session instead of sitting, group
meditation instead of satsangh etc. in the beginning).
8. Highlight and inform that our methods of Heartfulness relaxation and

meditation are scientific, simple, easy and FREE OF COST to the organisation.
9. Share contact details, the www.Heartfulness.org website, the Heartfulness flyer and
the latest e-mag issue of the Heartfulness magazine for them to explore.
10. You may also offer the hard copy of the Heartfulness magazine to the director and
one copy for the institutions library.
2. GENERAL GUIDELINES
o It is important to be connected to the Source whilestarting the program.
o We offer basic Heart based meditation practice based on experience and it is best
to stay simple in our offer to the institution.
o We are to make no claims about the effectiveness of the program the students
and faculty will enjoy finding that out for themselves and while doing so will gain
confidence in themselves and the method.
o Invite the director, policy maker or teacher to immediately have a short experience
of placebo meditation, relaxation and meditation with transmission.
o Ask what are the possible challenges that the institution faces and how we can
contribute to the same discipline, student guidance, life skills, self-development,
time management, stress and conflict resolution etc.
o There is a list of volunteer abhyasis who are specialists on various subjects and
can offer a special one day workshops or guest lectures at Universities in an
ongoing U-connect programs. Offer the university a periodic intervention from
our range of international expert speakers and/or consultants who can address
these challenge issues during the next weeks or months of the U-Connect
program. (request an intervention from our list of expert abhyasis: write to
in.uconnect@heartfulness.org). This needs to be prepared in advance so it is best
to send requests at least two months ahead to help plan better.
o Acknowledge the reception with respect, no matter what is decided at the meeting.
o Give time to decide and do not press the matter more than softly required.
o Send in an email to the person you met that same day to thank them for their time
and acknowledge the meeting stating the details of the meeting in brief with copy
to the local co-ordinator.
3. PROGRAM STRUCTURE
o Propose a 3 consecutive day program followed by a15 weeks programme, with at

least one meditation session per week, on campus, with the place and time given by
the institution on campus for the entire period. If they are willing to accept longer,
that is even better and training programme can be conducted over a longer stretch.
o A flexible program with the following options, depending on the suggestions /

cooperation from institute.
Option One: A 3-day introductory session + a 15-week follow-up program,

with one session every week of 45 minutes to an hour.
Option Two: Option One done over a continuous and intense 18-day
program.
Option Three: A 3-day introductory session + a 15-week follow-up program

+ an ongoing Heartfulness meditation program on campus of weekly
meditation sessions involving staff, students, parents. Create a meditation
centre on campus with on-going training and support. This need not be a
part of the curriculum but it is best that the University does include it in
the curriculum setting aside time for it every week in the formal timetable.
o Start with a 3-day session for the faculty wherever possible, each session of 1 hour
minimum, before starting the 3-dayprogram for the students.
o Identify the number of students, colleges and disciplines and the batches to be
covered at the university before starting the program. Determine the number of
facilitators, preceptors and volunteers based on this. Depending on the availability
of facilitators and the response of the college administration, decide how many
batches can be started simultaneously.
o Have the Heartfulness flyers with the tear-off for collecting the contact information
and feedback of participants. Distribute these at the beginning of the session. A
HFN diary/personal journalwill also be available for distribution.
4. Use Stages of Practice material for the ongoing sessions. Available at
content.heartfulness.org.
o Include short interactive activities and presentations in the ongoing sessions, to
engage student involvement, but the focus of each session should be relaxation and
meditation, followed by cleaning and prayer when appropriate. No lecture or talk
to be more than 10 minutes, preferably 5.
5. DURING THE SESSION
o Include introspection and writing of experiences in an HFN diary provided for

each session.
o Start with a short recollection of the experiences of the earlier sessions.
o Raise the curiosity of the student regarding what may be coming in the next
session.
o Conduct relaxation and meditation in a scientific manner one step at a time so

that discovery is apparent to the participants through their own experiences.
o It is preferable to welcome students to do the Heartfulness Relaxation sessionsin

the program as early on in the program as possible.
o Inspire and ask the students to do relaxation with their friends and family as
soon as they have experienced it. (The HFN diary given on the first day, first
session has the relaxation guided activity text so they could use it to do the
relaxation with others).
o Do inform that the sessions will be always free of cost and that our trainers
provide full support on and off campus for meditation.
6. Other Aspects
o For data collected from the participants on the first day please send list to
introductions@heartfulness.org
o For more information write to in.connect@heartfulness.org for specific cases,

guidance, sharing your ideas to inspire others and also to request special expert
speakers for periodic interventions or workshops in the program being conducted.
III. PROGRAM 1 INTRODUCTION TO HEARTFULNESS
LEARN TO RELAX AND LEARN TO MEDITATE:

3 DAY PROGRAM, 1 HOUR PER DAY
DAY 1: WHY RELAX? WHY MEDITATE? WHY THE HEART?
1. Why relax and meditate when you are young? [e.g. regulating the monkey mind,
managing the emotional ups and downs of youth, excellence in studies by calming
the mind, managing the stress of exams, reaching your full potential etc.]
Why the heart? (Annex pg.27)
What is Yogic transmission? (5 minutes max)(Annex pg.28)
2. A scientific approach based on observation and experience that is compatible with
all religions and beliefs (5 minutes).
3. Explain that we will be doing placebo meditation, then relaxation and then
meditation with transmission.
4. Placebo meditation (10 minutes):Guide the participants to meditate, with the
following instructions without transmission:
Gently close your eyes and think of the Source of (Divine) Light that is
present within your heart. Rather than trying to visualize it, simply tune
in to your heart and be open to any experience that you may have.
If your mind wanders, gently bring your attention back to your heart.
Request them gently to stop after 10 minutes.
Ask them to note their experiences (2 minutes).
5. Inform that now there will be practical experience ofHeartfulness Relaxation
immediately leading into Meditation with yogic transmission.
6. Guided Relaxation (5 minutes). (It is better to give the instructions in person rather than
play an audio). (Annex pg. 22)
7. Continue into meditation immediately after relaxation without having the
participants open their eyes with the Guided meditation text (Annex pg. 23). Thus
give the first introductory sitting for 15-20 minutes, depending on the time
available.
8. Ask participants to observe the following and then write their experiences in their
diary (5 minutes):
What did you feel?
Did you feel the difference between the first meditation and meditation
with transmission?
9. Conclusion (5 - 10 minutes)
10. Inform that there will be another session the following day. Organise with them the
time and location, and whether it will be remote or face-to-face. If the following day
is not possible, organise the next time that is possible.
11. Ask them to give us their contact information and feedback on the tear-off of the
flyer handed out at the beginning. Invite 2-3 participants to share their experiences
with the group if there is time available. It is not recommended to conduct a Q&A
session at this stage.(5 10 minutes).
12. Afterwards: Send the Welcome letter to all participants via email with a copy of
the Heartfulness e-magazine and send the feedback to the Heartfulness team on
introductions@heartfulness.org
DAY 2: HOW TO MANAGE THOUGHTS IN MEDITATION?
1. Tips on effective meditation, e.g. how to deal with thoughts and disturbance. An
interactive sessionincluding feedback and questions (10 minutes).
2. Relaxation as a tool for wellbeing (5 minutes).
3. Practical experience of Heartfulness Relaxation and second introductory

Meditation with yogic transmission, and self-observation with diary after the
session. (40 minutes).
How did I feel today in my meditation?
What was the nature of my thoughts?
1.
DAY 3: WHAT IS TRANSMISSION?
1. Tips on effective meditation, e.g. time, duration, place for meditation. An

interactive session including feedback and questions to review the previous day's
session. (10 minutes).
2. What is yogic transmission? How and why does it work? (5 minutes).
3. Practical experience of Heartfulness Relaxation and third introductory Meditation

with yogic transmission, and self-observation (40 minutes).
4. Links to videos on meditation and transmission for further personal development.
How did I feel today in my meditation?
Was I able to deal with thoughts?
If I compare this meditation with the first one what do I observe?
IV. PROGRAM 2 ONGOING TRAINING IN HEARTFULNESS
DEEPEN THE EXPERIENCE OF RELAXATION AND MEDITATION,

AND LEARN MORE TECHNIQUES:
15 WEEKS, 1 HOUR PER WEEK
Program 2 follows Program 1, and allowsstudents to go deeper into meditation with the
full support they need to establish regularity and proficiency in their practice.
WEEK 1: TEACHING OTHERS TO RELAX
1. Review of relaxation and meditation practices:an interactive sessionincluding

feedback and questions (10 minutes).
2. Practising guided relaxation: demonstration by the facilitator, followed by students

practising in pairs to conduct the relaxation for each other (20 minutes).
3. Heartfulness Meditation, followed by self-observation and recording in diary. (25

minutes).
WEEK 2: DEEPENING MEDITATION BY CLEANING THE HEART AND

MIND
1. Review of relaxation and meditation practices:a self-reflective session using the

diary(2 minutes).
2. Introduce the concept and reason for cleaning as a way of deepening the experience
of meditation. What are impressions? (10 minutes).
3. Practical experience of guided cleaning (20 minutes).(Annex pg 24)
4. Self-observation: what is the effect of cleaning? (2 minutes).
5. Heartfulness Meditation, followed by self-observation and recording in diary. (25

minutes).
WEEK 3: DEEPENING MEDITATION THROUGH PRAYER
1. Review of relaxation, meditation and cleaning practices:an interactive

sessionincluding feedback and questions (10 minutes).
2. Demystifyingprayer: it is a way of deepening the experience of meditation prayer

acts like a switch to connect us with our own Source. (10 minutes).
3. Practical experience of guided prayer (10 minutes), followed by Heartfulness

Meditation (20 minutes).(Annex pg 25)
4. Self-observation and diary writing:how does prayer deepen the experience of

meditation? (5 minutes).
WEEK 4: INDIVIDUAL MEDITATION AT HOME
1. Review of relaxation, meditation, cleaning and prayer:a self-reflective session using

the diary(5 minutes).
2. Introduce the concept ofindividual meditation at home, at a fixed time and place
(10 minutes).
3. Heartfulness Relaxation (conducted by a student) and Meditation, followed by self-

observation (40 minutes).
WEEK 5: SHARING RELAXATION WITH YOUR FRIENDS AND FAMILY
1. Review of the weeks practice:an interactive sessionincluding feedback and

questions (10 minutes).
2. Sharing the relaxation technique with your family and friends. Project for the week:
teach relaxation to at least 5 other people (5 minutes).

WEEK 6: WHAT BRINGS HAPPINESS?
1. Review of the weeks practice:a self-reflective session using the diary(5 minutes).
2. Present the Happiness Quotient of Kamlesh D. Patel. How can these concepts be
applied in daily life? (10 minutes). (Annex pg 26)
3. Heartfulness Relaxation (conducted by a student) and Meditation (35 minutes).
4. Self-observation following the sitting (5 minutes).
How do I feel after todays session?
How am I going with meditation every day?
WEEK 7: DAILY ROUTINE

2. Integrating the practices of Meditation, Cleaning and Prayerinto a daily routine:

practical tips. Also, what is the role of the trainer in supporting you? (5 minutes).

WEEK 8: TIME FOR REVIEW
1. Brief reminder on last weeks class onthe daily routine (5 minutes).

3. Review of the last eight weeks practice. A self-reflective session to be collected and
reviewed by the Heartfulness team for further clarification (10 minutes):
How do you feel about meditation, cleaning, prayer and sittings? What
support can we offer you with each of these?
What changes have you and your family observed in yourself since you
started Heartfulness?
What feedback do you have for us?
WEEK 9: EXPERIENCES
1. Follow up on last weeks self-reflective exercise:short presentations by students on

their experiences(15 minutes).

WEEK 10: CONSCIOUS LIVING: HOW TO CHANGE?
1. Heartfulness meditation changes us from the inside, but how do we also mould
ourselves to change and live consciously? An interactive sessionincluding feedback
and questions (15 minutes).
2. Heartfulness Relaxation (conducted by a student) and Meditation,followed by self-

WEEK 11: HOW TO STAY CENTRED AND NOT REACT TO DIFFICULT

THINGS?
2. Staying centred throughout the day: practical tips for continuing the meditative
state and doing emergency cleaning when needed (10 minutes).

WEEK 12: GET A GOOD NIGHTS SLEEP

2. The importance of a good nights sleep for feeling good and being able to meditate
wellin the morning (10 minutes).

WEEK 13: EXCEL IN WHATEVER YOU DO
2. Session on attitudes and values that lead to excellence, including excellent

practice(10 minutes).

WEEK 14: OBSERVEYOURSELF AND WRITE A DIARY

2. Practical tips on how to observe yourself and write a diary (10 minutes).
3. Heartfulness Relaxation (conducted by a student) and Meditationfollowed by self-

WEEK 15: WHAT HAVE YOU DISCOVERED ABOUT YOURSELF?
1. Review of the last fifteen weeks practice:a self-reflective session to be collected and
reviewed by the Heartfulness team (10 minutes):
How has your practice of meditation, cleaning and prayer changed in the
last three months?
What changes have you and your family observed in yourself since you
started Heartfulness?
What is your feedback on this program?
2. Heartfulness Relaxation (conducted by a student) and Meditation (35 minutes).
3. Reminder about all aspects of Heartfulness practice, individual sittings, including

the Sahaj Connect application, group meditation, and the regular activities that will
carry on in the school. (10 minutes).
V. Annexe
1. MODEL COVER LETTER
<Insert designation e.g.The Principal>

Date_____________
<Insert name of college/university>
<Insert address>
Subject: Proposal for Introduction of Meditation Programs for Students/Faculty in your Esteemed
Institution
Dear Sir/Madam,
We sincerely appreciate your institution for its pioneering endeavors in the field of education. As
you prepare the youth for a challenging futures in a competitive world, we humbly offer our
services for the addition of another crucial dimension to this preparation for life Meditation.
With the emergence of new performance metrics such as Emotional Quotient (EQ) and Spiritual
Quotient (SQ) to assess adaptability, emotional resilience and aptitude in students, meditation is
emerging as an essential life skill.
Recognizing the importance of yoga as a way of life and meditation as a means to facilitate holistic
personal growth, the UGC, India (University Grants Commission, India0 too has recently
proposed the introduction of such courses in all universities.
Through our carefully structured programs we propose to equip your students with the art of
Heartfulness meditation, which is a simple and effective approach to meditation suited to
thepresent times. By learning to tune in to the heart, they are able to cultivate an inner knowing
that wisely directs and guides their lives, helping them face the challenges ahead with courage and
an attitude of cheerful acceptance. Continued practice of Heartfulness Meditation can help the
individual to remain centered in the heart whilst enhancing the capabilities of the mind and
develop an all-important poise and inner harmony necessary to respond skilfully to the demands of
professional and personal life.
Heartfulness Meditation programs offer an easy and a gradual approach to what stems from the
essence of Raja Yoga meditation, practicable in the modern context. Participation in these
programs does not require any prior exposure to meditation nor does it require subscription to any
belief system or philosophy and is entirely free of cost.
Program Offerings
A. Student Program:
Learn to Meditate Program Meditation an Essential Life Skill (Typical Program Duration:
16 Weeks)
o 3-Day Heartfulness Relaxation and Meditation Introductory Workshop

o Weekly follow-up sessions, which include group meditation and gradual introduction
to additional meditation techniques and concepts, and practical sessions on select self
development modules
o 60 minutes per week
o To be integrated into existing schedule
o Flexible curriculum and course duration, customized to suit specific requirements and
situations.
o Certificates of successful course completion maybe jointly awarded to students with
your institution.
o Ongoing on-site support of certified meditation trainer to conduct group meditation
sessions, beyond the course.
B. Faculty Program:
Heartfulness Relaxation and Meditation Workshop (Program Duration: 3 days)
o 3-Day Heartfulness Relaxation and Meditation Workshop

o Ongoing on-site support of certified meditation trainers for weekly campus based group
meditation sessions
We can also have additional curriculums specifically focused on self-development and/or
leadership skills. All Heartfulness offerings are completely free of charge being offered through
the voluntary services of a global resource pool of talent from all walks of life, however,
educational institutions may contribute to out-of-pocket and incidental expenses if any.
About us:
U-Connect is a Heartfulness initiative focused on universities and colleges and is administered in

India by the Sahaj Marg Spirituality Foundation and the Shri Ram Chandra Mission, a non-profit
spiritual organization established in 1945. Present in more than 110 countries, it is known
primarily for the Heartfulness relaxation and Sahaj Marg meditation systems. Through its
Heartfulness initiative, the organization reaches out to communities, corporations, government
establishments, and universities, offering a simple and effective set of practices for relaxation,
meditation, and inner purification, and thereby the means to a lasting sense of fulfilment and
growth.
Should you find our proposal worthwhile our team will be happy to present further details to you
in person.
While looking forward to associating with you in the positive development of the youth, we
remain
Heartfully yours,
<insert name of U-Connect representative/ZIC/CIC>
<designation>
2. GUIDED RELAXATION
Sit comfortably and close your eyes very softly and very gently.
Let's begin with the toes. Wiggle your toes. Now feel them relax.
Relax your ankles and feet. Feel energy move up from the earth... up your feet to your knees
relaxing the legs.
Relax your thighs. The energy moves up your legs ... relaxing them.
Now, deeply relax your hips ... stomach ... and waist.
Relax your back. From the top to the bottom the entire back is relaxed.
Relax your chest ... and shoulders. Feel your shoulders simply melting away...
Relax your upper arms. Relax each muscle in your forearms ... your hands ... right up to your
fingertips.
Relax the neck muscles. Move your awareness up to your face. Relax the jaws ... mouth ... nose ...
eyes ... earlobes ... facial muscles ... forehead ... all the way to the top of your head.
Feel how your whole body is now completely relaxed.
Move your attention to your heart. As you rest there, gently have the idea that Divine Light is
illuminating your heart from within and is attracting or pulling your attention inward...
Feel immersed in the love and light in your heart. Remain still and quiet, and slowly become
absorbed in yourself.
Remain absorbed within this deep silence for as long as you want, until you feel ready to come out
again.
3. GUIDED MEDITATION
Sit comfortably in a place where you can meditate without noise or distractions, preferably at the
same place, same time daily.
Turn off your phones and other devices.
Gently close your eyes and relax. Sit with your back upright but not rigid.
Take a couple of minutes to relax your body using the Heartfulness relaxation.
Turn your attention inwards and take a moment to observe yourself. Then, gently make a
supposition that there is Divine Light in your heart.
Think that the light is attracting you from within. Do this in a gentle and natural way. There is no
need to concentrate.
If you find your awareness drifting to other thoughts, gently come back to the idea of light in your
heart.
Let your awareness rest in your heart. Feel yourself melting into this awareness. You might relax
into a deeper state beyond awareness. That is okay. Stay in meditation until you feel it is
completed.
4. GUIDED CLEANING
GUIDED CLEANING Sit in a comfortable position. Close your eyes and feel relaxed.
You are mentally cleaning complexities and impurities from your system. Think that they are
leaving you. Settle down with the thought that all complexities and impurities are going away.
Think that they are going out of your whole system, through your back, from the top of your head
to your tailbone.
Mentally suggest that the impurities and complexities are going out of your system from your back
in the form of smoke and vapour. It is an active yet gentle process.
Do not dwell on specific events or things you want to get rid of. Simply brush them off.
Gently accelerate the cleaning with confidence and faith, and apply your will as needed.
If your attention drifts, and you find yourself involved in other thoughts, gently bring your
attention back to the cleaning process. Apply your will as needed.
As the impressions are leaving from the back, you will start to feel lightness in your heart.
At home, continue like this for around twenty to twenty-five minutes. [Pause]
When you feel very light that means you are connected with the Source, and from this Source
descends the Sacred Current entering your heart. The Sacred Current is helping you remove
impressions from the back side.
When complexities are gone, you are feeling simple. Impurities are gone and you are feeling pure.
The Sacred Current is entering your heart and going through the heart. The Sacred Current is
entering every cell, every corner of your body. Your whole body is feeling sacred. Your whole body
is now completely purified and has become a temple of God.
5. GUIDED PRAYER
Sit in a comfortable position, gently close your eyes and relax. With a feeling of humility and
love, mentally repeat the prayer slowly:
O Master! Thou art the real goal of human life. We are yet but slaves of wishes putting bar to our
advancement. Thou art the only God and Power to bring us up to that stage.
Meditate for ten to fifteen minutes over its true sense. Try to get lost in it. Let the feeling behind
the words come to you. Allow yourself to melt into this prayerful feeling.
6. HAPPINESS QUOTIENT
You could say that the happiness of a person can be described mathematically as:
Happiness = Number of desires fulfilled

Total number of desires
So if you have ten desires and five are fulfilled, you have fifty percent happiness. If ten are fulfilled,
you have one hundred percent happiness. The more desires you have, the harder it will be to fulfil
them all, and so the less happy you will be. Happiness is inversely related to numbers of desires.
What happens when you have no desires at all? The denominator becomes zero. Anything you
divide by zero is infinity. If you have zero desires, limitless will be your happiness.
In this desireless state, we don't expect anything. When we don't expect anything, we don't play
games with ourselves and others. We don't manipulate others because we don't expect anything
from anyone.
7. WHY MEDITATE ON THE HEART?
One reason is that the physical heart is the pumping station of the blood. It sends out purified
blood to all parts of the body. When we take the heart as the centre of meditation, the blood that
runs throughout our system is affected. The solidity due to our own thoughts and actions begins to
melt away. This is the first thing we gain from the very first day by this method of meditation on
the heart.
When we begin our daily meditation practice, we have the idea that the Source of Divine Light
already exists in our hearts. We assume that it is already there. We start with this supposition and
by the end of the meditation we observe and experience that something is there. Then we go on
with this every day, and little by little we start to see the larger picture as our consciousness
expands.
So do we continue to think that one thought throughout the whole meditation? No. It is a starting
point, a way to dive deeper into the heart, into the realm of feeling. Meditation is the process of
first regulating our thinking on the object of meditation and then from that single-pointed
thinking to feeling the object of meditation. In short, meditation can be defined as a process of
thinking resulting in feeling.
Our entire life is led by feelings and inspirations, and that is the role of the heart. When we listen
to those feelings and capture the inspiration that comes from within, we can master our lives by
listening to the heart again and again. The whole exercise of fine-tuning the heart with the mind is
through this meditation on the heart. We centre ourselves in the heart, and our inner radar opens
up. We feel guidance all the time.
Ultimately meditation will evolve from thinking to feeling, feeling to being, being to becoming and
finally going beyond. This is possible through absolute openness.
We develop Divine Love in our hearts through meditation. When we are in the heart we are never
alone, as it is the heart that connects us with all existence.
8. WHAT IS YOGIC TRANSMISSION?
Yogic Transmission is transmitted into the heart of the practitioner during the Heartfulness
meditation practice. It is the energy of the Ultimate Principle or Infinity, ...which comes from the
Ultimate Source as an offering by the Guide or Teacher. It is transmitted, just like any other form
of energy is transmitted, such as sound or heat, except that it is the subtlest, without any force or
material character.
It is food for the soul, and is soothing for the heart. Just as we require nourishment for the mind
and body, the spirit too requires nourishment, and Yogic Transmission fulfills that need.
The effect of receiving transmission... is that the heart feels inner warmth and love, much as
sunlight warms our faces even with our eyes closed. It results in inner transformation, expanding
our consciousness. We have to experience Yogic Transmission to know its effect to the fullest. It
has been described as that which Awakens the sleeping beauty in a human being".
9. WHAT IS CLEANING?
Why do we need to do the "cleaning" activity in the evening, to aid our Heartfulness meditation
the next day?
When we meditate, we are in a state, of heightened awareness. A field of receptivity is created

within us. The Yogic transmission that is received by our hearts, during Heartfulness meditation,
can be felt and perceived more easily by us, if we permit that space of reception to be pure and
unhindered.
With each day's thoughts and actions "traces" or "impressions" are formed in our inner field. The
depth of each of these impressions is directly related to the intensity of our attachment to that
particular thought or activity.
When we meditate, if our mind is constantly pulled towards fresh thoughts or impressions left
behind earlier, we keep reinforcing them. Where focus goes, energy flows. It is hence counter-
productive to keep meditating on one's own established tendencies or thought flows.
We need to clear out all complexities and impurities that accumulate as impressions in the heart.
We can do this in the evening cleaning activity. When we then meditate the next morning, the
now clear and pure space of our inner being, is easily permeated by the Divine light. Thus it is
very beneficial to experience the assistance that evening cleaning practice, can bring to our
morning Heartfulness meditation.
10. WHAT IS PRAYER?
How does the bedtime Heartfulness prayer help us with our next day's morning meditation?
Although our practice of Heartfulness meditation in the morning, creates a wonderful connection
to our Higher Self, we tend to loose that link as we get often very involved with the external world,
during our day's work.
When we are ready to retire to bed, the Heartfulness Prayer, makes it possible to reconnect to that
inner state of serenity... that we felt during our meditation, earlier in the day.
Prayer brings us closer to the eternal divine presence in our hearts. It has an in-built ability to
soften our hearts and bestow a condition of gratitude and humility that allows our hearts to open
up.
Before going off to sleep for the night, as we create a prayerful attitude, by spending at least ten to
fifteen minutes, meditating on the meaning of the Heartfulness prayer, we activate that connection
with the Divine presence in our hearts.
If we fall asleep in that "prayerful state", the connection tends to be active all night long and when
we wake up, the next morning, we find that we are in the right mood for meditation.
When a prayerful state lulls us to sleep we are enthusiastic next morning, to keep the same feeling
in our hearts for the day, thus permitting meditation to enhance and expand this state even
further.
11. WHAT ARE IMPRESSIONS?
Thoughts that arise in meditation often shift our focus from the heart. We could understand the
process of not paying attention to thoughts better, if we consider these thoughts as impressions.
Each action in our lives leaves behind a trace - an impression. Every thought and action
performed with the feeling of I, or consciousness of self, leaves a trail of subtle impressions in
the heart that become the seeds for future thoughts and actions. When we pay attention to these
thoughts they again lead to the formation of more impressions. Repeated thoughts leading to
actions further develop into habits.
When we meditate there is a dilution of our awareness. The thoughts or impressions that have
been accumulated over years and solidified by repetition, find space to surface in our awareness.
They tend to drop away after a while as we start ignoring them while we meditate and thus we
gradually develop a condition of thoughtlessness. This is experienced in brief intervals in the
beginning of our practice. As and how we practice meditation with increasing regularity and for
longer periods of time, thoughtlessness during meditation grows on us leaving behind unrivalled
serenity.
12. WHAT IS THE BEST TIME TO MEDITATE?
There is profound importance attributed to the time, place and posture, in which one meditates.
The aim of meditation is to achieve a perfect balance in our lives. This balance then permits a
moderation and normalization of all our activities, thereby bringing overall peace and contentment
to our lives.
To reflect this balance, that we want to achieve within ourselves, the time of meditation ought to
be such, that the outer world too is in perfect balance at that time. If this is so, then we begin to
experience the external balanced environment, when we start meditation, which, in turn, enhances
our inner balance.
Due to this reason, the best time to meditate, is considered to be the time before sunrise or at
dawn. This is when the cool of the night and the heat of the day are in perfect balance. In fact, its
a meeting point of the two. When we meditate at the time of Dawn, we start feeling the balance in
Nature existing at that moment. This creates an environment that is easier for us to replicate
within ourselves during our meditation.
With practice, experience and some discipline, when we start meditating regularly at Dawn, we
find that we derive much benefit from it.
13. WHAT IS THE BEST POSTURE TO MEDITATE?
Proper Posture is an important aspect of Heartfulness meditation practice. The significance of

posture actually stems from our understanding of creation itself. Both science and spirituality agree
on the fact, that before creation came into being, everything was converged into a Singularity. This
Singularity or Oneness existed in perfect static condition.
When creation came into being, this static condition was replaced by the intense ongoing activity
of creation. Human Beings generally tend towards being more comfortable in activity than
inactivity, especially in the mind.
During meditation, we go within, towards the Source from which we originally emerged. The
nature of this Source is stillness. Likewise, when we meditate, we start experiencing the need to
bring ourselves to naturally sit still. In order to create a deeper state of withdrawal into oneself, we
adopt a form or posture for meditation that creates a static condition, in mind and body.
The best posture would be to sit in a cross-legged position, if possible. It is good to keep the same
posture, as far as we can, while we meditate. Of course this may take some time to get used to, but
we do get better at it with daily practice.
If we have some physical incapacity to sit in a cross-legged upright position, we may meditate while
sitting on a chair, perhaps aided by a cushion or two. It remains vital, even then, to maintain as
upright a position, as we feel comfortable with. The posture should not be too uncomfortable,
because then, it interferes in our focus on the inner-self, while we meditate.
14. HOW IS CHANGE POSSIBLE?
Most of us are subject to a life of action and reaction. In between action and reaction is the very
important space that we need to access in times of difficulties.
Let's say that someone gets angry with us or criticizes to us. We get upset and fall into the trap of
reaction without taking the time to think ...what else could it mean. Most often it may not be
about us at all. Perhaps that person is over-reacting to something they thought we did, or has
simply come back home in an irritated state after a hard day's work!
At such times, it is a challenge to maintain our poise. When we are hurt we are incapable of
having feelings of. love, forbearance, tolerance, understanding and compassion, in that moment.
How can we change that? - By regularly practicing Heartfulness meditation.
Meditation brings about lasting inner changes in us. We start mastering our skill to be in a state of
"patience" before reacting. It sets us humans apart from animal species that do not posses such an
extensive capacity to reason under stressful conditions. To be able to keep our calm and be in-
charge of our reactions is a great asset in an increasingly competitive, stressful world.
When we do our cleaning activity we lighten the load of impressions in our hearts. There is
subsequent refinement of our inner being. When we meditate Self-introspection occurs naturally.
It drives us to start recognizing, accepting and removing our weaknesses and thereby improving
and changing for the better.
We eventually become aligned to our inner Nature, that is close to the Divinity. When this inner
transformation takes place, we start developing an ideal character that helps us lead a coherent life
much to the benefit of our selves and others.

UConnect HFN Syllabus

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UConnect HFN Syllabus

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HEARTFULNESS FOR

A University Connect Program

For Students 18 years and older

The University Connect (U-connect) program is a Heartfulness initiative focused on equipping

The only source of knowledge is experience

III. PROGRAM 2 ONGOING TRAINING IN HEARTFULNESS 13

1. MODEL COVER LETTER 19

1. MAKING CONTACT (For facilitators)

1. It is better to initiate contact to conduct a U-Connect program with institutions

3. It is important to first telephone or email to make an appointment with the policy

4. Present oneself as a Heartfulness U-Connect trainer/facilitator from Shri Ram

5. Keep the local U-Connect coordinator/Centre Co-ordinator informed about the

7. Make a brief presentation to the decision-makers. If possible, make them do the

8. Highlight and inform that our methods of Heartfulness relaxation and

o It is important to be connected to the Source whilestarting the program.

o Propose a 3 consecutive day program followed by a15 weeks programme, with at

o A flexible program with the following options, depending on the suggestions /

Option One: A 3-day introductory session + a 15-week follow-up program,

Option Three: A 3-day introductory session + a 15-week follow-up program

5. DURING THE SESSION

o Include introspection and writing of experiences in an HFN diary provided for

o Start with a short recollection of the experiences of the earlier sessions.

o Conduct relaxation and meditation in a scientific manner one step at a time so

o It is preferable to welcome students to do the Heartfulness Relaxation sessionsin

o For more information write to in.connect@heartfulness.org for specific cases,

LEARN TO RELAX AND LEARN TO MEDITATE:

DAY 1: WHY RELAX? WHY MEDITATE? WHY THE HEART?

DAY 2: HOW TO MANAGE THOUGHTS IN MEDITATION?

2. Relaxation as a tool for wellbeing (5 minutes).

3. Practical experience of Heartfulness Relaxation and second introductory

How did I feel today in my meditation?

What was the nature of my thoughts?

1. Tips on effective meditation, e.g. time, duration, place for meditation. An

2. What is yogic transmission? How and why does it work? (5 minutes).

3. Practical experience of Heartfulness Relaxation and third introductory Meditation

4. Links to videos on meditation and transmission for further personal development.

How did I feel today in my meditation?

Was I able to deal with thoughts?

If I compare this meditation with the first one what do I observe?

DEEPEN THE EXPERIENCE OF RELAXATION AND MEDITATION,

WEEK 1: TEACHING OTHERS TO RELAX

1. Review of relaxation and meditation practices:an interactive sessionincluding

2. Practising guided relaxation: demonstration by the facilitator, followed by students

3. Heartfulness Meditation, followed by self-observation and recording in diary. (25

WEEK 2: DEEPENING MEDITATION BY CLEANING THE HEART AND

1. Review of relaxation and meditation practices:a self-reflective session using the

3. Practical experience of guided cleaning (20 minutes).(Annex pg 24)

4. Self-observation: what is the effect of cleaning? (2 minutes).

5. Heartfulness Meditation, followed by self-observation and recording in diary. (25

1. Review of relaxation, meditation and cleaning practices:an interactive

2. Demystifyingprayer: it is a way of deepening the experience of meditation prayer

3. Practical experience of guided prayer (10 minutes), followed by Heartfulness

4. Self-observation and diary writing:how does prayer deepen the experience of

WEEK 4: INDIVIDUAL MEDITATION AT HOME

1. Review of relaxation, meditation, cleaning and prayer:a self-reflective session using

3. Heartfulness Relaxation (conducted by a student) and Meditation, followed by self-

WEEK 5: SHARING RELAXATION WITH YOUR FRIENDS AND FAMILY

1. Review of the weeks practice:an interactive sessionincluding feedback and

3. Heartfulness Relaxation (conducted by a student) and Meditation, followed by self-

3. Heartfulness Relaxation (conducted by a student) and Meditation (35 minutes).

4. Self-observation following the sitting (5 minutes).

How do I feel after todays session?

How am I going with meditation every day?