So let's get comfortable now for this meditation.
Choose a place where you will not be disturbed.
You can sit in a comfortable cross-legged position with the back straight and shoulders relaxed.
You may wish to sit on a block or a cushion to raise your hips slightly and to straighten your spine.
You may prefer to sit with your back against a wall and the legs straight out in front of you.
Alternatively you can sit on a chair with your feet grounded on the floor.
Place your hands in Chin Mudra with the forefinger and thumb touching.
You can place your palms facing upwards to open your awareness or palms facing downwards to calm your mind.
Scan your body and relax any tension.
Let your spine rise from the ground.
Draw your chin down slightly and let the back of your neck lengthen.
So let's begin the candle and breath mindfulness meditation.
Begin by focusing on your breath.
Notice the sensation of your breath.
When your mind begins to wander bring your attention back to your breath.
Focusing on your inhalation and exhalation.
Drawing your focus inwards.
We're now going to move our attention to the candle and I want you now to visualise a candle.
This candle is at head height about a foot or two in front of you.
I want you to construct an image of the candle.
I'm visualising as much detail as possible.
Noticing the shape and size of the candle.
The colour.
It helps to notice the flickering of the candle.
Focus your attention fully on the candle.
Maintaining,
Exploring and adding details.
If you find your mind begins to wander just bring it back to the candle and to your breath.
Visualising the candle.
We're now going to link the breath with the candle.
I want you to focus on the candle.
Notice how the candle flickers towards you when you breathe in and away when you breathe out.
Inhale the candle flickers towards you.
Exhale the candle flickers away from you.
Maintain your focus on the candle and your breath.
Just breathe easily and effortlessly without trying too hard.
Continue with your meditation.
And now sit with your eyes closed taking a moment to rest in the stillness and the silence of your meditation.
Allow the peace and calm to soak into your body.
And remember that you can carry this peace and calm with you as you move into your day.
Om Shanti Namaste.
