Meditation Monday: The Candle Gaze

By Nancy Hall, MA, NCC, LPC

In an effort to take the “manic” out of “Monday,” this weekly post explores techniques, issues, latest research, and other thoughts on meditation. Nancy facilitates a weekly meditation group at The Awakening Center. For more information, contact her at 773.929.6262, extension 17 or nancyhalltac@gmail.com

“My mind keeps wandering!” It is perfectly natural to become distracted during meditation, but often, we get discouraged and start believing we’re “doing it wrong.” Meditation can become very frustrating when the distraction is followed by self-criticism, which just leads to more distraction.

It takes time to accept our challenges with self-compassion, so in the meantime, using a technique that facilitates focusing can be helpful

The Candle Meditation technique can help build focus but also takes some practice and guidance. But the technique gives the practitioner a relief from self-critical thoughts that can be so discouraging. 

Preparation

Choose your candle carefully. A scented candle is fine as long as the fragrance is agreeable to you. Sneezing and having an itchy nose do not exactly foster relaxation and focus. You want a good-sized flame, so make sure the wick isn’t trimmed too short. Position the candle so that it is at eye level or slightly below. You want it directly in front of you so that you don’t have to turn your head.

The room should be dimly lit to avoid eyestrain; make sure the candle is placed away from breezes or drafts. You want the flame to be as still as possible. 

Meditation

Start by taking a few deep breaths to center yourself. Then allow your gaze to softly rest on the flame. Try to remain as still as possible. Allow the flame to become slightly out of focused. When your eyes become somewhat uncomfortable or begin to water a bit, close your eyes and focus on the after image. Once it fades, return your gaze to the candle. 

Contemplation

As you practice, you might notice that objects in your periphery fade away and all you are aware of is the candle. This is when you can focus your energy toward something virtuous that the candle represents. The candle can allow you to shift into a type of lovingkindness meditation: 

“May light of acceptance replace darkness of fear and hatred.”
“May light of knowledge replace darkness of ignorance.”
“May light of kindness replace darkness of selfishness.”

Follow your breath and imagine you are inhaling candle light, allowing the glow to fill the dark places in your mind and body. 

Completion

When you feel ready, allow your focus to expand to the room around you. Give yourself a few minutes to sit quietly before returning to your activities.

Experiment with this meditation, finding what works for you. See if you notice a difference when you practice other meditation techniques. Introduce music or calming sounds—try different candles. Customize your Candle Meditation and enjoy the results!

Nancy Hall, MA, NCC, LPC is a staff therapist and the intake coordinator at The Awakening Center. In addition to seeing clients for individual therapy, she leads the weekly meditation group and co-leads the Somatic-Experience-Informed Trauma Healing Group. Check and subscribe out her blog “All Shapes and Sizes,” which appears on Chicago Tribune’s media partner ChicagoNow.com.

Use it or Lose it! Your Brain, that is!

Barbara Bednarz, a licensed Brain Gym® instructor will be leading a workshop at The Awakening Center on Sunday April 22, from 1-4pm. I asked Barbara to write about Brain Gym® - to explain what is so special about it. Here's what she shared with us:

Use it or Lose it! Your Brain, that is!

Tears came to my eyes and a flood of memories washed over me recently as I finished reading an article: “A Test You Need To Fail: A Teacher’s Open Letter To Her 8th Grade Students” by Ruth Ann Dandrea, Rethinking Schools (03.26.12 on http://www.alternet.org/ ). The article is Dandrea’s apology to her students for administering (or, as she says, “inflicting”), by mandate of course, a standardized exam. She apologized for the stupidity of the test. Student answers which were thoughtful, thought-provoking, insightful and which did not fit the mold of the test had to be marked wrong. This pained her and drove her to write the letter. She encouraged her students to continue their critical thinking and to be proud of their zeroes because of what they signify.

I reminisced on my thirty years as a high-school teacher where in the late 1990's I was forced to stop teaching one day a week in order to teach test-taking skills for multiple-choice standardized exams. I, too, was pained at this and at the awful exams which had multiplied in numbers over the years.

I also thought of the beautiful tool which I shared with my students: Brain Gym®. Brain Gym® movements and processes ensure good communication between and among the various parts of the brain, and between the brain and body and vice versa. My students used Brain Gym® before and during tests and standardized exams. They eagerly used movements which helped them with memory, focusing, vision and comprehension. They also relieved test-stress with Brain Gym®. Students who in past years could never finish a standardized exam within the allotted time-frame, were now able to do so. I shared in their great excitement over this!

My students used Brain Gym® for stress relief off campus as well. I just loved how they became self-empowered with this tool! One of my favorite memories is of a little freshman who had a police record. One morning, she avoided a fight on a public bus by using one of the Brain Gym® movements - she knew she couldn’t afford another police encounter. She was very thrilled with the result, as was I when she shared her story with the class.

I started every class with a few minutes of Brain Gym® and also plugged it in when needed during class. Over time I witnessed many profound, positive changes in my students: behavior, self-management, communication, organization, and last, but not least, cognitive function. This is good stuff, I thought! And teaching became easier and more fun for me!

I continued to take Brain Gym® classes until I became a licensed instructor/consultant. I left teaching in 2001 have been teaching Brain Gym® full-time ever since. I’ve trained people from all walks of life, all age levels and in all situations. One of my favorite clients was an eighty-year-old woman with dementia. While Brain Gym® didn’t “cure” her dementia, the woman improved her day-to-day functioning tremendously. She changed from being cranky and ill-tempered, living in pajamas, to having a pleasant demeanor., enjoying good grooming and willingly going for walks, to movies and to restaurants. The more she transformed, the more her family enjoyed her.

As I reflect back on the past decade, I’m so very grateful for this tool called Brain Gym®.

Barbara Bednarz, Licensed Brain Gym® Instructor/Consultant

Move Smart Center, Grayslake, IL

For more information about the Brain Gym® workshop please contact Barbara at:

847.543.1684; movesmart@att.net

Or visit this website:

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