Candle gazing meditation, also known as Trataka in Sanskrit, is a form of focused meditation where you fix your gaze on the flame of a candle. This practice is traditionally used to improve concentration, stimulate insight, and cultivate a deeper state of relaxation and inner peace.
Here's how you can practice candle gazing meditation:
- Set up your space: Find a quiet, dimly lit room where you won't be disturbed. Place a candle at eye level, about 2-3 feet away from you. The candle should be at a height where you can gaze upon it without straining your neck.
- Get comfortable: Sit comfortably on a chair or on the floor. Maintain a straight back to help keep your focus.
- Light the candle and focus on the flame: Once the candle is lit, gently rest your gaze on the flame. Try not to blink too often and keep your gaze soft and steady.
- Observe the flame: Notice the movement, colors, and shapes of the flame. Allow your focus to be completely absorbed by the flame.
- Let thoughts pass by: If thoughts come into your mind, simply acknowledge them and then let them go, bringing your attention back to the flame.
- Close your eyes: After a while (usually 10-15 minutes, or when your eyes begin to feel strained), close your eyes. You may see an after-image of the flame in your mind's eye. Try to hold onto this image and focus on it.
- Gently end your meditation: When you feel ready, or when the after-image of the flame fades away, slowly bring your awareness back to your surroundings and gently open your eyes.
Candle gazing meditation can help improve mental clarity and concentration. However, it's important to practice this meditation safely - never leave a lit candle unattended, and ensure it's placed on a stable surface away from flammable items.
Here’s a virtual candle you can use
