A good example of right concentration is focused meditation where a single aspect is concentrated upon to the exclusion of other aspects.
This is usually the breath but it can be a person or a word or a thing.
Today we will use candle flame.
If you don't have a candle you can find a virtual one on YouTube.
It filters out everything but this one thing.
When that pointedness is attained it can produce a great tranquility and peace.
This practice is also called Tratak also known as the pineal meditation.
The pineal gland or the third eye sits at the back of the brain and produces melatonin and this is the hormone which induces natural sleep cycles.
Practicing the Tratak or candle meditation in the early evening has shown a significant increase in melatonin.
This helps you to calm down,
Strengthens the immune system and secures deep sleep.
Inevitably during the practice the mind will wander but rather than getting mad about this congratulate yourself for noticing it and gently bring your attention back to the flame.
This meditation is also excellent for increasing concentration and improving memory and eyesight.
This can actually be a profound experience for some.
So get yourself nice and comfy so that you can comfortably see the flame of the candle.
Settle into your breath.
Don't change your breathing just allow it to settle down.
Allow the body to breathe itself.
Allow the body to become heavy and relaxed.
And focus now fully on the flame.
By focusing fully on the flame you are not feeding your brain with any new information from your peripheral vision.
And you might find that your mind and your eyes want to wander around at first.
This is completely natural and will ease as the meditation progresses.
You might find your eyes water a little.
Again this is normal,
Just keep your eyes and your mind on the candle and this will ease off.
Notice any movement within the flame.
Is it steady or does it dance?
Examine the colour of the flame.
Is it a constant colour or are there varying depths?
And what about the smoke,
Is there any?
Does it go straight up or does it move from side to side?
Does it waver?
If it moves does it move the same way every time or is it different?
Notice if the air in the room affects the flame.
Observe the wick,
What do you notice about it?
See your attention being similar to the dancing light.
Sometimes still,
Strong,
Focused and unwavering.
Sometimes distracted and moving this way and that.
All is ok.
If you notice your attention wandering or thoughts and stories entering your mind,
Then clearly acknowledge them,
Maybe label them,
Then think them and then bring your awareness back to a soft gaze and a soft breath.
Be kind to yourself,
Don't beat yourself up if this happens.
Remember,
If your mind wanders a thousand times a day,
Our only job is to bring it back a thousand times.
Know that right now you have nowhere to go,
Nothing to do,
Just observe the flame.
Now close the eyes,
See the flame behind your eyes,
Still burning bright.
Do you notice any colours now?
Has the flame become a different colour?
And open your eyes again.
And now just settle into the flame,
Allow yourself this time and space to become one with the flame.
Now close your eyes.
And now close your eyes.
Again if the mind wanders,
Gently bring it back to just observing the flame.
And now close your eyes with right concentration.
Now close your eyes.
And now keeping your eyes on the flame,
Keeping the eyes nice and soft and relaxed.
Just allow your vision to become in line with the peripheral awareness.
Become peripherally aware of what is around you.
Become aware of the space to the left of you,
To the right of you.
Become peripherally aware of the space above you and below you.
And now aware of the space in front of you.
If you wish to continue with this candle meditation then please do so.
But this is the end of the guided part of the meditation.
Thank you.
