We're going to start with some candle gazing,
Which is also known as Trakata practice.
You will need a candle,
Something to light it with and somewhere comfy to sit.
Once your candle is lit,
Please bring your eyes to the flame before you.
Let your eyes rest softly on the flicker of the flame.
Notice how it dances,
How it bends,
How it glows.
The flame flickers,
Yet its core remains steady.
Just like you,
Always changing,
Always alive,
Yet at your centre,
You too can be steady and strong.
If your eyes tire,
You can simply close them and hopefully still see the flame glowing behind your eyelids.
But for now,
Let's let the flame imprint itself within you.
Breathe gently as you continue to gaze.
If your thoughts wander,
Simply return to the flame.
It's always here,
Waiting to welcome you back.
If you haven't already,
Please close your eyes or simply soften your gaze.
You can choose whether to remain seated or lie down and allow yourself just to settle in.
Let's silently choose an intention for our meditation.
Perhaps you want to feel peaceful.
Perhaps you're looking for strength.
Perhaps you simply wish to receive.
Hold that word gently in your heart,
Just as your candle flame holds its light.
Let's remember the candle in front of you,
Its flame,
Its glow,
Its warmth,
Soft,
Flickering.
This flame is a mirror of your own inner light.
The part of you that always shines,
Even when life feels uncomfortable.
Take one deep breath in now through your nose and a long,
Slow exhale out through your mouth,
As though you're blowing softly across the flame,
Willing it to move,
But not to blow out.
Now imagine this flame begins to glow within you at the crown of your head.
With each breath,
It travels downward,
Bringing warmth and release.
The flame softens the forehead,
Eases the space around the brows of the eye,
Relaxes the jaw.
It travels to your throat,
Then melts any tension in the throat and down the back of the neck.
Allow your shoulders to drop down,
Away from your ears,
Guided by the warmth of the flame.
Feel the flame glowing down your arms,
Into your hands,
Your fingertips.
Now the flame travels through your chest,
Filling your lungs with this comforting light.
The warmth travels into your tummy,
Your hips,
Your thighs,
Your calves,
Your shins,
Down into your feet and all through your toes.
Your whole body now rests,
Bathed in this gentle glow of candlelight.
Notice if you're perhaps still gripping anything in your body,
Or if anything just feels tight.
Ask your body to soften here.
As you're breathing,
The comforting warmth and light of the candle travels into your whole body.
As you exhale,
Release anything that just doesn't feel good anymore,
Allowing the flame to carry it away with ease.
Inhale,
Filling with beautiful golden light.
Exhale,
Letting go,
Releasing into the flame.
Allow your breath and the flame to move together in harmony.
Each inhale,
Brighter.
Each exhale,
Lighter.
Send the light of your breath and flame into places of your body that may feel tense,
Tired,
Maybe tender.
And offer those places warmth.
This flame is a mirror of your own inner light,
The part of you that always shines,
Even when life feels uncomfortable.
Breathing in a soft golden light.
Breathing out,
Heaviness dissolves into the flame.
See yourself surrounded in a cocoon of golden light.
Let us gently start to engage again with any sounds or smells around you,
Bringing some awareness back to your breath.
Notice the rise and fall of your tummy and chest.
Notice how fast or slow you may be breathing now.
Just start to welcome some gentle movement back to your body.
You may wish to rotate your head side to side.
Maybe squeeze your shoulders up and down.
Stretch out your fingers.
Roll those wrists.
Rock your hips.
Wiggle your toes.
Just start to welcome yourself back into the space.
Noticing the weight of your body on the floor beneath you.
When you feel ready,
I invite you to bring yourself back up to a seated position.
And if you haven't already,
Just slowly fold your eyes back open.
Let's breathe together for a moment now.
And if you feel comfortable and able to do so,
Just bring your hands out in front of you and open your palms,
Facing up.
And on your next inhale,
I want you to gather some of the light from the candle flame in front of you and draw this light up into your heart space,
Placing your palms over your chest.
Exhale,
Breathe from your heart into your hands,
Just asking your body to direct your breath into your chest.
And let's do this a couple more times.
So on the inhale,
Bringing those palms in front of you and scooping up some light from the flame,
The warmth from the flame,
To your chest.
Let your movements be slow and graceful.
Exhale,
Breathe from your heart into your hands that are on your chest.
Inhale,
Gather that light and warmth from your flame up to your chest.
Exhale,
Breathe from your heart into your hands.
You may wish to imagine lifting away any burdens and releasing them into the flame as you exhale,
And drawing in from the flame whatever you need.
And once your next exhale is complete,
Just allow your hands to fall restful beside you.
And let's close with a big,
Deep breath together here.
Inhale.
Exhale a sigh of relief.
Thank you so much for your practice.
I hope this candle meditation has brought you joy,
Peace,
Comfort.
