CANDLELIGHT MEDITATION

HOW TO PRACTICE CANDLELIGHT MEDITATION

Candlelight meditation is also known as Trataka, which is the Sanskrit word for ‘gaze’. It’s a self-guided practice that involves focusing on the flame of a candle to help improve concentration and focus. Follow the simple steps below to start your meditation practice.

You’ll need a comfortable seat in a dimly lit room, a candle, a lighter and a surface to place the candle on.

Follow these simple steps:

1. Sit comfortably

Find a quiet and comfortable space where you won’t be disturbed. A dimly lit room is ideal! Sit in a comfortable position. You could use a cushion on the floor or in a chair to support your back

2. Light the candle

Position the candle at eye level on a surface in front of you (about 2 or 3 feet away), and then, when you’re ready, light the flame.

3. Gaze at the flame

Take a few deep breaths to relax. Bring your attention to the flame of the candle. Let your gaze settle on the flame for a few minutes. There’s no need to strain your eyes. Keep your focus soft. You can close your eyes whenever you need to.

4. Breathe slowly

Continue to take slow and deep breaths through your nose. Keep the pace of your breath nice and calm

5. Concentrate

Keep your attention fixed on the candle flame. As the flame flickers, your mind might naturally wander. Each time it does, just redirect your attention back to the flame without judgment.

6. Time

Start with 3-5 minutes of practice and gradually extend to 15-20 minutes as you become more comfortable with the practice.

7. Close

When you’re ready to end your meditation, close your eyes and take a few releasing breaths (a deep breath in through the nose and a full breath out through the mouth). Take a few moments to relax at the end of your practice before opening your eyes

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Benefits you might notice

Improved concentration and focus - By gazing steadily at a candle flame, you train your mind to remain attentive and reduce distractions. This improved concentration can be applied to various aspects of your life, from work or study to problem-solving and decision-making.

Relaxation - When you engage in this practice, it calms the mind and triggers a relaxation response. As you focus on the candle flame, your thoughts begin to slow down, and your nervous system shifts into a more peaceful state. Over time, this can help alleviate stress, anxiety, and tension.

Better sleep - Because of the relaxation response, you may find it useful to practice this meditation as part of your bedtime routine to help you wind down and relax.

Give it a try and see how you feel afterwards!