Candle-gazing or chatak is a beautiful practice for focus and connection.
It's best practiced in a seated position with a candle at almost eye level.
Take a moment now to get a candle and matches or a lighter,
And then position yourself with the candle in front of you,
One to two feet,
Almost at eye level.
Make yourself really comfortable,
Taking any support to help you sit tall.
Notice your breath,
Notice your surroundings,
And feel your connection to the ground.
I invite you to light your candle,
Signifying the beginning of this practice and a commitment to yourself to leave behind the distractions of everyday life for just a little while.
Notice the beautiful colors of your flame,
The gentle movement.
If the flame is flickering in a distracting way,
You may wish to move the candle a little further from you or adjust your position in the room if there's a breeze or a fan.
Let your gaze soften,
Taking in the light of the candle,
Taking in its gentle dance.
Imagine this flame is within you,
Finding a place within the body to feel this warmth and tenderness.
Soften your gaze in such a way that you're just taking in the light,
Feeling the eyes move back into their sockets so that you're not seeking it out but receiving it.
Notice the way your breath is moving and explore the breath that would feel most supportive to you right now.
If your mind has wandered off,
That is okay.
Let the gentle flame bring you back.
Notice both the steadiness and the movement of the flame,
Tapping into that part of you that is both steady and adaptable.
I invite you now,
If it feels comfortable,
To close your eyes or just lower your gaze away from the flame for a bit.
Can you see the flame in your mind's eye?
Can you connect with its steadiness and its gentle movements?
Gently open the eyes or return the gaze back to the flame,
Taking in the visual stimulus.
Perhaps there's a scent to your candle.
Connect with your senses,
Noticing even any sounds in the room or further away.
Feel the contact your body is making with the floor and any support beneath you.
Feel the temperature of the air on your skin.
Watch the gentle dancing of the flame and feel your own movement and stillness.
If it's comfortable,
You may close your eyes or lower your gaze again,
Gently holding the image of the flame in your mind's eye and feeling your inner steadiness and movement.
If your eyes are closed,
Begin to flutter them back open,
Letting in the light of the room and reconnecting with the flame one more time.
Simply observe,
Watching the flame for a few moments longer.
As you feel ready,
We'll begin to draw this practice to a close.
Still gazing at the candle,
Also begin to tune in to your peripheral vision and then gently take your gaze away from the flame,
Looking around the space you're in.
From this place of steadiness and movement,
Reach for your candle and bring it close to you.
Take a soft inhale and with an exhale,
Gently blow your candle out.
Notice the smoke dancing.
Notice the candle with the light out.
Observe your candle with the absence of the flame,
Perhaps envisioning this flame within you.
Notice the candle with the light out.
Notice the candle with the light in.
