Flame meditation

In this meditation, you will focus on a candle flame.

Turn off the lights, making sure that you still have some light entering the room, so you have the room in semi-dark. You will light a candle and position it at a level when you can look at the flame without any strains. Try not to think of the flame or the candle. Every time we wander away in our thoughts we return to the candle-flame without judging. Instead of a candle you can also choose an apple, a flower or any other object as your object of meditation.

How to do it:

1. Have the candle at eye level so you can see the flame easily

2. Sit down, close your eyes and concentrate on your breathing, just as in the first meditation technique mentioned above

3. Be aware of each breathing in and each breathing out.

4. After taking a few breaths, open your eyes and focus all your attention to the flame.

5. Breathe deeply and steadily and stare at the flame. Don't think of the candle, the flame, or anything else. If your mind wanders away, just return it gently to the flame.

6. Breathe deeply and steadily and stare at the flame.

7. Continue simply focusing on the candel for the period of time you had set apart for this meditation exercise.

8. You can now close your eyes and try to see the object at the inside of your eyelids.

9. Try to visualize the flame as long as you can, but don't strain yourself.

10. When the image disappears or you start thinking of other things, just try to get the image of your object projected in front of your eyes again.

11. When the time is up, just take back your thoughts slowly to the environment around you, open your eyes, stretch your legs, and just be aware of the here and the now.

12. You're done!