Contemplation meditation - just saying the words can induce a calm, restful feeling, like visualising sunshine streaming in through a stained-glass window or relaxing in a beautiful place.
(Breathe Magazine issue 54)
Candle Light Yoga
I was recently invited to teach some evening yoga classes for my lovely friend Susan from Lotus Tree Yoga. As the nights draw in and the evenings have been getting darker, it provided me with the perfect opportunity to practise yoga by candle light.
Turning down the lights offers students the chance to tune inwards and feel into their body with more awareness. They were able to take their time with gentle movements, settle their mind with calming meditation and rest deeply into relaxation.
One week we enjoyed the practice of candle gazing, I set up a single candle on a tall wooden candle holder, lifted to their eye level. I turned off the lights and encouraged students to gaze at the darker part of the candle flame, closest to the wick. This is a steadier place to rest the eyes than the flickering flame at the top, and encourages a deeper focus. After a while when the eyes got tired, I suggested students should close their eyes and watch the light behind their closed eyes. The image of the candle flame shining in their minds eye. When that inner light faded they just gently opened their eyes returned to the candle flame and continue in the same way. This provided a lovely gentle way of developing focus and concentration whilst calming their mind.
“Candles are often associated with relaxation, so using a small flame, for meditation makes sense as a naturally soothing way to calm the mind and body.”
Breathe Magazine Issue 49
Trāṭaka
Trāṭaka is a Sanskrit word meaning to ‘gaze steadily’ and refers to the practice of maintaining your gaze on a single point—usually a candle flame. Although you can also gaze at other objects, such as a mandala, a gift or keepsake, or a cherished photograph or image.
The practice of Trāṭaka offers the following benefits:
Bringing clarity and stability
Improving focus and concentration
Calming the mind and aiding relaxation
Reducing insomnia and restlessness
Preparing the mind for deeper meditation
If you would like to practise this at home, just remember to go gently, keep a soft relaxed sense of awareness and remember the mind will wander, that’s natural, just keep returning your gaze to the candle flame or object and repeat. If you are a beginner, please only stay for a short time, give it a try then rest the eyes.
I hope you will enjoy the instructions and guided meditations below, and create a moment of stillness and calm for yourself.
