Last week we introduced the sixth limb of yoga — Dharana — focus. Concentration seems simple on the surface but as yoga goes it’s more about letting everything else fall away.
Candle Meditation
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Grab a candle. A real one is better than a battery operated one, but both will work fine. You could also use a looped video of a flickering candle flame.
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Find a place where you can sit upright comfortably. Grab any pillows or blankets you need to support your practice.
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Dim the lights and shut the shades to a level that is comfortable. The darker, typically, the better.
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If time is of the essence, set a timer for 20 minutes. If time is not an issue, sit as long as you would like.
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Set up your candle at a comfortable distance from where you’re sitting. Set it up on a table, chair, or stool to make it eye level or just slightly below eye level. If using a real flame, make sure it’s stable and all fire hazards are away.
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When you’re ready, sit comfortably, blink a few times, relax the shoulders, and bring your focus to the flame.
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Notice the colors of the flame, how it dances, and the shapes it makes.
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You may have thoughts that wander in. In that moment, acknowledge that you’ve had a thought and bring your attention back to the flame. This bouncing back and forth between thought and the flame will soon come to an end.
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Continue to stare at the flame and keep your eyes open, trying not to blink excessively.
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Overtime, notice how the flame becomes the only part of your focus, and then becomes the only thing you see, maybe it even becomes part of you.
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When you are ready, blink your eyes several times and slowly make your way out of your seat. If you feel compelled, take a moment to write down what you noticed and felt in your journal.
This meditation is a great way to practice the sixth limb of yoga and deepen your level of concentration. Come back next week when we talk about the seventh limb of yoga.