Focused Attention Meditation

Candle Gazing - Trataka


Begin by making the room darker, place a lighted candle at or just below eye level and sit about an arm's length away from it in a comfortable relaxed upright position and fix your gaze softly on the candle.  Stay completely still and if your gaze strays away from the candle, bring it back to the little flame.  It's natural to feel resistant to this inert focus and it can help to visualise breathing in the light, infusing your being with clarity and calm.  You may hold your gaze for as long as thirty minutes or you may close the eyes when they begin to water and visualise the flame in the mind's eye.

When you've completed your candle meditation, give yourself time to come back to normal consciousness, perhaps lie down for five minutes to allow your senses to readjust.