Hi,
Welcome!
This is Sara Rabinovich and this is the Candle Breathing practice.
And this practice can be very useful for times when the mind is very caught up in a distressing event from the past,
Or when emotions and body sensations are feeling very overwhelming.
Now,
Likewise,
This practice can also be used for when you're not feeling very emotional,
Not feeling very past-focused.
Maybe you'd simply like to just center with the mesmerizing qualities of a candle flame.
So for this practice you'll need a real candle that you light,
Or an artificial candle with LED light,
Whichever works for you.
And placing the candle about 3 feet ahead of you from where you're sitting.
Beginning by just coming into a comfortable position that allows you to be fully relaxed and alert and awake.
And if it's comfortable for you,
Sitting upright with both feet on the floor,
Allowing your body to be fully held and supported by the chair and floor beneath you.
And beginning here by just taking a few deep and slow breaths.
Breathing in,
Breathing out,
Allowing the body and mind to settle right here and right now in the present moment.
And resting a gentle gaze on the candle flame in front of you.
Softening the gaze,
No need to stare with hard eyes,
But softening the eyes,
Noticing the vividness and the color of the flame.
Maybe noticing the consistent light here that the candle exudes,
A very subtle flickering,
Bright and constant dance.
Whatever else you see,
Breathing in and out,
Just gazing at the candle.
And it feels comfortable to elongate the out breath a little bit,
Than just doing so.
Gently and slowly elongating the out breath without forcing anything,
Listening to your body.
Breathing in naturally and normally and lengthening the exhale just a little bit.
This is a practice of tuning into your body,
Coming into the natural rhythm of the breath in the body.
In the presence of a simple candle light,
Almost like a witness to your present moment experience.
And when you're ready now,
Bring your awareness to the breath of the belly.
Feeling the belly expand and contract on each in breath,
Slightly elongated out breath.
Just breathing.
And then you notice the mind wandering,
Making room for wherever the mind wanders,
Whatever thoughts,
Whatever body sensations,
Emotions.
Enter the forefront of awareness,
Acknowledging this.
Gently shifting your focus back to the breath in the belly and the light of the candle again and again.
Splitting attention in this way between two constants,
Light of the candle and the breath at the belly.
Breathing in,
Breathing out.
Whenever you're ready now,
Slowly expanding your awareness to notice what the whole body feels like as it's breathed in and out.
Continuing to be aware of the candle light's presence,
What it feels like to breathe in this body.
And expanding awareness even further to notice sounds around you.
And then eventually widening the gaze and softly taking in objects,
Shadows and colors around you.
And then in your own way,
In your own time,
Slowly transitioning out of this practice.
And holding within you the qualities of consistency and strength,
Focus.
Like the candle light and breath that's always in the body.
Thank you for your practice.
