Find a quiet and comfortable place to meditate where you won’t be disturbed. Sit in a comfortable position, either cross-legged on the floor or in a chair with your feet flat on the floor. Place a lit candle on a table or platform about 3-4 feet in front of you, at approximately eye level. The candle should be the only source of light in the room.
Take a few deep breaths to relax your body and mind. As you breathe out, release any thoughts or tensions you’re holding on to. Try a few more long deep breaths, hold your breath as long as you can and then release your breath very gently imagining that you letting the whole body go and releasing all the worries and tensions of the world.
Now, focus your gaze softly on the candle flame. Try not to stare intensely, but rather let your eyes relax while looking in the direction of the flame. Allow your peripheral vision to dim as you gaze at the centre of the flame.
As you gaze at the flame, notice the way it flickers and dances. Observe the different colours that make up the flame, from bright yellows and oranges to deeper reds and blues. Appreciate the light emanating from the flame.
Imagine God has put spiritual energy in the flame of the candle and this spiritual energy coming to you through your eyes and making you a spiritually enlightened being.
Thoughts will come and go as you gaze at the flame. Don’t try to block or suppress your thoughts. Instead, note them briefly and then gently return your focus to the flame.
When you notice your mind wandering, gently return your focus again to the flame. Use the flame as your anchor, returning to it again and again.
Practice candle gazing for 5-10 minutes or longer. Notice how you feel physically, mentally, and emotionally throughout the meditation.
When you’re ready to finish, take a few moments to close your meditation. Gently close your eyes and sit with the lingering image of the flame in your mind’s eye. Then open your eyes and blow out the candle.
This simple practice can induce a relaxed, meditative state and still an overactive mind. With regular practice, candle gazing can help cultivate concentration, awareness, and inner calm.