The reason for starting with this meditative practice is to develop the ability to hold your attention on one single thing without your mind getting distracted.
Our minds like to keep busy and when you try to shut it off, it starts looking for something to do.
This exercise is designed to control that drift. By training your eyes and mind to stay locked in on the flame, you’re learning how to stop reacting to every random thought that pops into your head.
The goal is to be the boss of your own focus. Once you can hold your attention where you want it, you’ll have the control needed to perform rituals, hold a visualisation, or reach deeper states of mysticism.
Without this control, you’re just sitting in the dark thinking. With it, you’re actually doing the work.
The Setup
The Prop: A candle. The flame is a focal point for our eyes and mind. It’s something that pulls in our focus and concentration.
The Space: Find a quiet spot where you won’t be interrupted. Light the candle and sit in a way that’s comfortable. You need to be able to stay still for a good length of time without your body becoming a distraction.
The Breath: Don’t overthink your breathing. Just let it settle into a natural, easy rhythm—slow enough to be calm, but comfortable enough to forget about.
The Practice Fixation: Direct your attention to the flame. Watch it flicker and move, but keep your gaze relaxed. Don’t stare until your eyes ache.
The Distraction: Your thoughts might pop up. You’ll start thinking about your day, a noise in the house, or how long you’ve been sitting there. When that happens, don’t get frustrated. Just acknowledge the thought, nudge it aside, and bring your focus back to the light.
Duration: 5-15 minutes