Hi,
And welcome to today's candlelight focused attention meditation.
Please come to a comfortable seat.
Or you may lie down for this practice.
If you're choosing to sit in a comfortable seat,
You may want to place some support as such as a blanket or a bolster underneath.
Allow for the spine to be straight-ish and the knees to be comfortable.
If it feels right for you,
Gently close your eyes or soften the gaze down and out a few feet in front of your scalp.
Take a moment to observe your breath.
After your next exhale,
Pull in a deep belly full inhale for the count of one,
Two,
Three,
Four,
Pause.
And exhale,
One,
Two,
Three,
Four,
Pause.
Inhale,
One,
Two,
Three,
Four,
And pause.
Exhale,
One,
Two,
Three,
Four,
And pause.
Allow your breath to return to its natural rhythm.
Envision a white candle with a bright flickering light.
As you inhale,
The flicker expands.
As you exhale,
The flicker begins to dim.
If and when your mind begins to drift during tonight's practice,
Acknowledge the thought of returning back to the flickering candle.
Can you feel the heat radiating?
The heat radiating from the light of the candle.
Can you feel the heat radiating from the light of the candle?
Can you see the brightness of the lit candle?
Can you feel the light radiating from the light of the candle?
Can you feel the light radiating from the light of the candle?
Can you feel the light radiating from the light of the candle?
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Acknowledge the thought.
Allow it to fade.
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Return to the flickering light.
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Do you smell the burning of the candle?
Acknowledge the thought with no judgement and return your attention to the candle.
Inhale to expand the light of the candle.
Exhale dims the light of the candle.
Inhale to expand the brightness.
Exhale dims brightness.
As the flicker of the candle begins to fade,
Take a moment to thank yourself for showing up for today's practice and contributing to the energy.
Bring your awareness back to your breath.
Allow your attention to come to the space around you.
Gently open your eyes when you're ready.
And thank you for allowing me to guide you through this candlelight focused attention and meditation.
Until we meet again,
Peace and blessings.
