Today we are going to do a candle meditation.
There is more than one way to do this.
You can always light a candle and focus on the flame of the candle that is lit for your meditation practice.
And today we're going to do it a different way.
We're going to do a candle meditation as a visualization.
So I invite you to get comfortable in your seated position,
On a cushion,
On your chair or the couch with your feet firmly planted on the floor or cross legged,
Whatever is comfortable for you,
With your hands resting on your knees or on your lap,
Facing up or facing down,
Whatever you like.
And I invite you now to close your eyes and start taking some nice long deep breaths in and out of your nose.
Notice how your body feels as you're taking these breaths.
As you inhale,
Notice if you feel any tension.
And as you exhale,
Let this tension release.
As you inhale,
Gather up any stress or tension from around your body.
And as you exhale,
Release.
Inhaling and exhaling through the nose.
With each exhale,
Your body becomes more relaxed.
And now you can let your breath return to its natural rhythm,
Simply moving out as if you were on autopilot,
Not really having to think about it much at all.
And as you breathe,
Begin to form an image in your mind,
Imagining yourself in a safe and comfortable room.
See it in your mind's eye.
It can be where you are right now.
It can be an imagined place.
It can be a place that you've stayed,
Maybe on a favorite vacation,
Maybe with a beautiful view.
Maybe you're cozied up in a big chair with a blanket.
Whatever feels right to you,
There's no right or wrong.
And in your mind's eye,
As you're seated in a safe,
Comfortable place,
Imagine there's a small table in front of you with a candle on it.
Feel yourself relaxing as you watch the beautiful patterns made by the light of the candle flickering on a wall,
Flickering in front of you.
Consider the candle in front of you and see the soft light that it creates.
Notice the flame gently moving as the candle burns.
And in your mind's eye,
Really pay attention to what this candle looks like.
What shape is the candle?
Is it tall and thin?
Is it short and wide?
What color is it?
Is it in a glass container or ceramic?
Is it a tall taper or a small votive?
Consider it in your mind's eye.
Imagine as the candle gently melts,
Any stress and tension you've been holding in your body melts as well.
Feel the tension easing,
Feel your body relaxing.
As the wax in the candle becomes softer,
Your body becomes softer.
Notice how the flicker of the candle responds to your breath as you exhale.
You inhale through your nose and you exhale through your nose and as you exhale you can see the flame flickering a little bit.
It responds every time you breathe.
Keep your focus and attention here for a moment.
Now turn your attention back to the wax of the candle.
The wax had begun to soften before but now it's melting,
Turning to liquid.
See the wax of the candle melting and melting away your tension at the same time.
Any tension you may still be holding in your body,
Any worries,
Any frustration,
Any sense of overwhelm melts just as the wax is melting.
As the melted wax builds up,
It looks as if it's going to begin to overflow over the side of the candle.
And it does drop by drop.
See the drips overflowing the side of the candle.
As the liquid wax drips over the side,
Any stress you're still holding onto drips away.
Your body feels relaxed and warm and almost liquid just as that hot melted wax is liquid.
And I invite you now as we finish this relaxation session to take a deep breath in through your nose and exhale through your mouth,
Blowing out the candle.
As the candle blows out,
You may notice that certain smell.
You may notice in your mind's eye a little bit of smoke.
Use your senses to really be in the moment.
Bring your awareness back to the room that you're in.
Bring your awareness to your breath and take three nice,
Long,
Deep inhales and exhales.
You can begin to stretch your body in any way that feels good to you.
And when you feel ready,
You can slowly open your eyes.
