Introduction Candle of the Heart A guided visualisation by Pratika This visualisation for both mornings and evenings invites you to return to the quiet flame of your own awareness.
The steady flame that illumines beneath all movement of thought,
Emotion and feelings.
Beginning with breathwork and subtle body awareness,
You'll be guided to visualise a soft golden candle flame burning in the body and the heart.
A luminous presence that brings clarity,
Peace and warmth.
Let this simple yet profound practice help you release mental fatigue,
Anxiety or emotional heaviness and return you to the stillness and joy that is one's true heart.
You've arrived at a beautiful temple,
Serenely quiet space of meditative stillness.
A safe space where nothing is asked of you and nothing needs to be done.
You are simply here to be.
This exercise is not one of effort,
But one of resting,
Being still,
Being here in the moment,
Surrounded by peace and silence.
Now light the candle in front of you and sit back for now.
Just observe.
Notice the colours of this small flame,
The blue and yellow.
All the while,
While observing,
Keep the focus on your deep calm breathing.
If your thoughts have been scattered,
If emotions feel conflicting or heavy,
Being here in this space,
Looking at the candle flame,
Is a way of returning to a calm inner illumination of the awareness within.
All imbalances are released and cleansed through the flame of inner illumination.
Take a deep breath in.
Allow yourself to simply arrive at a place of inner stillness,
Free of all of that which is not in balance with you.
Sit comfortably either on a cushion on the floor or in a chair.
Sit with your hands resting on your lap and if you are in a chair,
With both feet resting on the ground.
Keep your spine and neck straight,
Shoulders relaxed,
Eyes closed.
Now breathe in softly through the nose.
A long deep breath.
Inhale the soft fragrance of the incense burning in the temple.
At the top of your breath,
Pause for a moment.
Then exhale slowly through your nose,
Mouth closed.
At the bottom of your breath,
Pause again and repeat.
Breathe in softly through the nose.
A long deep breath,
Inhaling the fragrance of the incense.
At the top of your breath,
Pause.
Then exhale slowly again through the nose,
With your mouth closed.
Let your breathing begin to settle into a natural,
Relaxed rhythm.
Deep and slow.
Intentional and calm.
Let your deeper awareness accompany the rhythmical flow of your breath.
Bringing attention back to the centre of your body,
To the heart.
And be fully here as the breath moves in and out of the region known as the heart centre.
Now bring your attention fully to the energetic space known as the heart centre.
Imagine seeing that single small candle flame burning there.
Its light is soft and golden.
It flickers gently.
This light is not disturbed by thought.
Not blind by emotion.
It is steady.
Present.
Reliable.
See it burning softly with purpose.
This candle is your heart centre.
This point of quiet focus is a symbol of your own illumined presence.
Light filled.
Spacious.
Clear.
Aware.
And still.
Let the golden light of this small candle flame expand now with each incoming breath.
Illuminating now the entire region of your chest.
Its light and warm.
Softening any tension or stress in your chest,
Arms or legs.
Each breath with its radiance brings healing and comfort to a tired body.
Inhale,
Feeling its warmth and radiance growing gently.
Exhale,
Letting its radiance settle even more deeply into your being.
Now see this golden candle light rising slowly up into the neck and head.
Feel the light rising up from the heart centre.
Clear.
Soft.
Golden.
Luminous.
This is not a light that consumes.
But a light of warmth to awaken.
To illumine.
To shift all energies.
To open and embrace.
It is a light of love.
Compassion.
Awareness and peace.
Feel this light radiate out from the centre of your chest into the room around you.
And with each breath it grows brighter and brighter.
More steady.
Expanding more and more.
Growing in its presence and warmth.
Whatever thoughts may arise,
Let them fade in the pure light of one's radiance.
The radiance of the heart.
Like shadows disappearing into the light.
You are not the flickering.
You are not your thoughts and emotions.
You are the pure radiance of your heart presence.
Of one's pristine song of life.
Now imagine this candle flame spreading throughout your entire body.
Down through your arms and legs.
Down from your chest into your stomach.
Down to the toes,
To the tips of the fingers.
Gently illuminating,
Bringing healing light and warmth throughout your entire body.
Illuminating the arms,
Stomach,
Legs.
Not with effort or striving.
But with grace and healing.
Restoring,
Immersing.
Returning balance and harmony.
Your breath is the carrier of this light.
The source of your focus,
Clarity and presence is the heart.
Let the music carry you effortlessly further and further into the light.
Let your whole being rest here in the silent knowing of happiness,
Poise and calmness.
Take a deep breath.
Visualise that your breath carries the light of calmness,
Clarity,
Patience,
Wholeness.
And ease.
You perceive all now,
Wherever you may go.
With this freshly recognised inner light.
That of poise,
Clarity,
Wisdom and discernment.
This light will never leave you.
It is the unchanging background.
In one's perceiving and point of view.
Conclusion Even when the mind is busy.
Even when the world pulls in many directions.
There is always this single light.
This presence within.
It is with you,
Never fading.
Not as a thought,
But as a feeling,
A knowing.
A centre of infinite wisdom.
A still presence of positive potential in the quiet of your heart.
Whenever you feel scattered.
Whenever life begins to challenge.
Close your eyes for a moment.
Take a long deep breath.
Return to the inner flame.
Your own illumined radiance.
Return to the breath.
Return to the presence that has always been with you.
In the silence of this tiny inner flame.
If you found this visualisation soothing.
You may also enjoy my longer guided visualisation.
The ABCs of establishing a meditation practice.
A complete guide to the development of your own personal practice.
It's available on Insight Timer as a premium track.
A companion to support you in creating calmness,
Clarity and presence in one's everyday.
Thank you for sharing this quiet moment.
May your heart stay light and your mind peaceful.
