Now we will begin the practice of meditation with a practice of candle gazing.
Sit with a straight spine and a soft belly.
Sitting with a sense of dignity and integrity.
Begin to settle in.
Settling into the breath,
Letting it be slow and smooth.
Gently close the eyes.
Now notice the breath as it enters and leaves the body through the nostrils.
Allow the eyes to open just enough to let light from the candle flame in.
Holding a soft gaze as you allow the eyes to rest on the flame.
When the eyes begin to tire or water,
Then gently close them and draw the candle flame inward,
Holding the image of the flame behind the eyes.
As the image fades,
Then again gently open the eyes with a soft gaze.
Hold your attention to the flame,
Repeating this process several times.
If the mind wanders or drifts,
Take notice of where it goes,
But then very gently come back,
Attending to that candle flame.
Notice the subtle qualities of the flame.
Notice how the eyes feel.
Continue to practice attending to the flame,
Closing the eyes when you need to,
And imagining the flame behind the eyes,
Softening into the practice of candle gazing.
Now close the eyes again,
And as the image of the flame fades,
Begin to notice the natural rhythm of breath.
Keeping the eyes closed,
Allow the attention to rest on breath,
As it comes in and as it goes out.
As the mind wanders and drifts,
Just notice the tendencies of mind,
Without judgment,
Gently come back,
Surrendering the attention to the wave-like movements of breath,
Sitting quietly,
Observing.
