Welcome to this candle lit shamatha meditation.
Shamatha is a calm abiding meditation that helps you to focus and clear your mind by resting your gaze on a candle flame and observing your breath moving in and out.
So if you have a candle or even a stick of incense you can go ahead and burn that now.
Sitting upright in a comfortable meditative posture and putting that candle right in front of you so that you can easily rest your gaze on that candle.
And as you sit comfortably and begin to rest your eyes on the flame we will begin by taking a breath in and out.
Breathing in and out.
Breathing in again and out.
Breathing in and out.
Until you are able to simply relax into your breath and allow your breath to effortlessly flow in and out.
Breathing in and out.
Resting your gaze on this candle in front of you as your focus and keeping your awareness on the sensation of the breath moving in and out of the body.
With each exhale allowing your body to become more still,
More relaxed,
While keeping your attention and focus on the flame of the candle and the sensation of the breath moving in and out.
Allowing any thoughts you have to simply pass on by like clouds in the sky.
We are not trying to stop our thoughts.
We are not trying to push them away.
We are just noticing them and then bringing our awareness back to gazing at the candle.
Breathing in.
Allowing your breath to effortlessly rise and fall and finding that balance between focused and relaxed.
Focused yet relaxed.
Observing what it's like to breathe in and observing what it's like to breathe out.
Keeping your awareness on the candle,
On the flame as it flickers and moves about.
Allow yourself to do nothing but observe this flame and experience what it's like to breathe.
Noticing if there's anywhere in your body that you are continuing to grip,
Grasp,
Or hold tension or tightness.
And at your next exhale just try to let go a little bit more.
Letting your body get a little heavier.
And a little bit more still.
While remaining upright in a poised posture of meditation.
Resting your gaze upon this candle flame.
Breathing in.
Beginning to notice that your body is calming.
Your energy is calming.
And perhaps even your mind is starting to get quieter,
Calmer,
And more focused as you rest your eyes on this beautiful candle flame.
Observing how pleasurable it is to breathe in and out.
Staying with yourself.
Noticing if your mind wanders away and just bring it back to the breath,
To the candle flame.
Focused yet relaxed.
Stay with your awareness.
Stay with yourself.
Let go where you can and put in just a little bit less effort.
We are just watching this beautiful flame.
We are just enjoying experiencing our breath moving in and out.
Finishing up this practice with one more big breath in.
And as you exhale you can go ahead and blow out the flame of this candle.
And sit for a moment to notice how you feel now.
Watching the smoke from the candle arise.
This shamatha practice is the most basic training that I can offer you for calming and focusing your mind.
So come back to this meditation daily if you'd like to.
