Hello,
My name is Donna and it is my pleasure today to guide you back to a wonderful state of calm.
So welcome to this candlelight meditation.
Find a comfortable seated position and if possible place your candle around eye level close enough that you can see it clearly but far enough to be safe.
And then once you have done that allow your spine to lengthen gently,
Shoulders to soften,
Jaw to relax and your hands to rest comfortably in your lap.
And then let your gaze soften,
Notice the gentle glow of the candle.
The way that it lights the space around you.
And begin to arrive in this moment letting the outside world fade into the background.
Gently bring your attention to the flame itself.
Observe its shape,
Narrow at the tip,
Broader at the base.
Notice the colors,
Soft yellows,
Deep oranges and perhaps hints of blue at the core.
Observe without expectation,
Simply witnessing.
Do the colors change?
Does the flame remain steady?
Just observing,
Becoming the witness.
Now begin to deepen your breath,
Inhale through the nose and exhale gently.
Just imagine the flame steadying with your exhale and brightening with your inhale.
Allow the breath and the flame to become quietly connected.
As you breathe out watch the base of the flame broaden,
Become steady and as you breathe in watch the flame grow brighter so that the breath and the flame are one.
If you can maintain a relaxed gaze,
There's no need to stare.
Simply allow the flame to fill your vision with ease.
If your eyes begin to feel heavy then gently allow them to close.
Keeping an image of the candle,
The flame in your mind's eye and when you are ready to open your eyes once more,
Do so gently allowing them to refocus on the flame.
Notice the stillness that begins to unfold in your mind and body as your gaze rests gently on the candle.
An invitation now to allow your awareness to gently turn inward,
Noticing how the flame becomes a mirror for your inner calm.
Feel the space within you expand,
Soften and quieten.
Gently allow that beautiful light from the flame to touch your heart.
Not in a physical way of course,
As your eyes soften you might see that beautiful ray of light coming towards the heart.
You might imagine a beautiful candle flame within your heart centre.
However it appears for you is how it should be.
As you breathe in that light becomes more radiant,
So that light fills your heart,
Perhaps fills the chest cavity.
And now inviting you to bring someone to mind.
Someone you care about,
Someone who may be in need of comfort,
Strength or peace.
With each breath imagine sending a small beam of light,
Either from the candle light or from your heart towards them.
See it carrying warmth,
Hope,
Healing.
There is no pressure to fix or change anything.
Simply offering light,
Simply offering presence.
And now gently releasing the image of the person you have been sharing light with,
With compassion and trust.
Gently returning to the flame in front of you.
Returning to your breath.
Noticing the softness within you.
Noticing the peace you have cultivated.
And just for these last few moments sit in quiet presence.
Feeling grounded.
Feeling here.
And feeling held in the gentle glow of the candle,
The flame and your breath.
Taking one final deep inhale and long slow exhale.
Gently bringing your awareness back to the room.
And moving in a way that feels right to you.
That could be wiggling your fingers and toes.
That could be stretching in a way that feels beautiful to you.
And when you're ready and it feels right for you,
You may extinguish the candle.
Knowing its light continues within you.
So I want to thank you for sharing this moment with me.
And until next time,
Be gentle with yourself.
