Have you tried breathing meditation before? Didn’t like it?
Don’t worry, we have a easier technique for you to try.
Another way to meditate is to practice something called gazing meditation.
Gazing meditation involves staring at one object in order to calm the mind.
We have all caught ourselves getting lost in our thoughts at one time or another. However, this is a practice to calm those thoughts and get focused in the present moment.
Gazing is an ancient meditation technique. It can be done as a stand alone meditation practice or when you need to settle down.
While meditation is usually done with the eyes closed, this meditation is done with the eyes open, softly and gently directed toward an external object such as a flower, candle flame or a beautiful scene.
This practice can be extremely calming for the mind and is an excellent way to enhance your concentration.
9 Simple Steps to Practice A Candle Gazing Meditation
Here’s how to practice gazing meditation, according to the mindfulness experts at Ornish. Keep in mind that you don’t have to use a candle, it can also be any object that you find uplifting.
1) Find a comfortable steady seated pose either in a chair or on the floor.
2) Place a lit candle in front of you either at eye level or on the floor. (if you set the candle on the floor try not to let your head fall forward in an effort to see the candle. Maintain a balanced and steady seated pose)
3) Settle into your seated pose as you take several conscious, slow, deep breaths.
4) Let the eyes soften and relax as you gaze upon the candle flame. Notice any sensations you feel. Let your attention rest there for as long as feels comfortable.
5) When the eyes grow tired, gently close them and bring the image of the candle flame behind the eyes or to the point between the eyebrows.
6) Visualize the flame at that point. When the image of the flame fades, then allow the eyes to softly open again. (This may be familiar since many of us have found ourselves staring at candles or even a campfire and feeling drawn in by the sense of stillness it inspires in us.)
7) Continue the practice of gazing at the flame and then closing the eyes and holding the image behind the eyes (or the point between the eyebrows).
8) At some point you may not want to open the eyes to the external flame. At that point feel free to rest inside of yourself with the image. You may instead find that keeping the eyes fixed on the flame with out closing them is more helpful for you. You may even notice that this practice serves as a foundation for moving inward with other practices of breathing and meditation.
9) Observe how you feel. Let the practice be fluid. If it helps you in calming the mind then adopt it as your own. Play with it and find a way to use it in your own life.
Do you want to live a more mindful life?
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Hack Spirit's eBook, The Art of Mindfulness: A Practical Guide to Living in the Moment, is the perfect introduction to mindfulness. You’ll learn what “mindfulness” really is, and uncover a set of simple yet powerful techniques to bring mindfulness into your everyday life.
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