Episode 97: Single-Pointed Focus | Candle Flame

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

For this meditation, light a candle or use a

battery-operated tealight as the object of focus. Once you have your flame,

whether real or electronic, set your candle level with your eyes a few inches from

your face. Please adhere to any safety precautions necessary for the safety of

yourself and others. Once set in place, sit comfortably, feeling relaxed,

supported, and alert. Keep your gaze focused on the flame as you enjoy a few

deep breaths in and out through your nose. Inhale, feeling your breath expand

to the sides of your body. Exhaling, feel the muscles along your sides soften,

your shoulders relax. Inhaling, continuing to focus on the flicker of the

flame, bring awareness to the length of your spine from just above your

tailbone to the base of your skull. Exhaling, notice the colors of the flame, bring

awareness to the support beneath your seat. Inhaling, notice the length of the

flame. Exhaling, remaining relaxed through your shoulders, feel a subtle lift

through the crown of your head. Focus. Breathe.

As it feels appropriate for you, gently sway your body with

the soft sway of the flame. Gazing at the flame, imagine the fire reflected in

your eyes, that fire alight within you, illuminating for you, in this moment,

whatever you need to see. Imagine the flame illuminating for you spaces needing

love, healing, joy, life, wisdom, clarity. Imagine the flame illuminating for

you whatever within you is love, offers healing, exudes joy, gives life, shares

wisdom, is clarity.

Focus. Breathe.

Now, putting out the flame, close your eyes. See the light

within you, illuminating once darkened places. See yourself as light, illuminating

darkened places that surround you. Deep breath in. Deep breath out. Gently open

your eyes. Move through your day or into rest focused and illuminated. Thank you

for meditating with me. Peace.

Written + Performed by: Jessica Haessly