Slow Down With A Candlelight Meditation

In our hectic world, it’s become increasingly important to find tools that help us slow down, unwind, and recuperate from daily stress. Chronic stress lowers our immune response and heightens the risk of health issues, such as cardiovascular disease, cognitive decline, and gastrointestinal disease. Over the past few decades, a great body of research has been created that supports the role that meditation can play in lowering stress and improving overall health. Meditation can help the body to reset and unwind from daily work stress and also help prepare the body for a good night’s rest.

If the mind is very active or distracted, it is helpful to have a focal point for concentration. In contrast to a mindfulness meditation (where the mind is tasked to simply empty and return to stillness), object-oriented meditation can often be more accessible because the mind is given a object upon which to focus. Using visualizations and mantras (repeated word) are common tools to help focus the mind in the present moment.

Another option for an object oriented meditation is to do a candlelight meditation. During the day, our eyes are frequently very busy and active; by using a candle to focus the gaze, we use our powerful sense of sight to help calm and steady the mind. Unlike a static object, the flame of a candle is constantly dancing and moving, which keep the attention of the mind focused up on its changing shape. And after a day of artificial light and screen time, returning to the natural beauty of fire can be a soothing antidote to modern life.

Here’s how:

Choose your candle. Choose a candle that is beautiful to you. Ideally, select a scent that resonates with the mood and feeling that you’d like to create. For example, you could choose a soothing vanilla or lavender scent to create a sense of calm, or a citrus scent for a more invigorating pick me up. I love the selection from Chesapeake Bay Candle; their Mind & Body line has beautiful essential oil fragrances to match any occasion. For example, the Confidence + Freedom (oak moss amber) and Joy + Laughter scents are more elevating, bright and zippy. They would be perfect to use with an energizing practice, or when you need a pick me up. The Peace + Tranquility (cashmere jasmine) is soothing and creamy, while the Reflection+ Clarity (sea salt sage) feels calming and purifying. I love the Balance + Harmony (water lily pear). One of their more subtle scents, Balance + Harmony has a soft and calming feel that pairs well with a calming meditation.
Find a comfortable and tall seat. You can sit on a cushion on the floor, or you can sit on the edge of a chair. Any seat that allows you to remain comfortable for several minutes with a tall spine is perfect!
Light your candle.
Take a few deep breaths and settle into your seat.
Bring your gaze to your candle. Let your focus be soft and open.
Keep your gaze on the shifting movement of the flame, and continue to breathe.
Allow yourself to become immersed in the changing shape of the candle flame.
After about five minutes, close your eyes and take five deep breaths to complete your meditation.