You can choose this meditation—or any of the focus videos like the candle, waterfall, fish, or metronome. You don’t need to do all four. Pick the one that feels most relaxing and helps you focus best.

Setting Up Your Space

Choose a quiet spot where you won’t be disturbed. A dimly lit room helps the candle flame stand out, whether you’re using a video or a real candle. This creates a calm environment for your meditation practice.

Getting Comfortable

Sit in a chair or on the floor, keeping your back straight and shoulders relaxed. If using the video, position your screen at eye level. For a real candle, place it safely on a flat surface at eye level to view it easily.

Starting the Meditation

Play the candle flame video or light a real candle. Focus on the flame’s glow, keeping your gaze soft and natural. Blink as needed to avoid straining your eyes. The flame serves as a simple point to anchor your attention.

Watching the Flame

Look gently at the tip of the flame, letting your eyes rest on its movement. If your eyes tire or water, close them briefly and visualize the flame in your mind. This keeps your focus steady and relaxed.

Breathing Naturally

Breathe slowly and evenly, without forcing it. Let your breath flow naturally as you watch the flame, helping your body and mind settle into a calm rhythm.

Handling Wandering Thoughts

Your mind may drift to random thoughts, like daily tasks or a song. This is normal. When you notice it, gently return your focus to the flame. The flame helps you stay present without judgment.

Practicing for a Short Time

Meditate for 2 to 5 minutes, or longer if it feels right. The goal is to stay present, not to be perfect. The flame guides your mind away from daily distractions, teaching it to focus.

Ending the Practice

When finished, close your eyes for a moment. If using a real candle, blow it out safely first. Notice how you feel—calmer, more centered, or relaxed. This shows the practice is working.

Why Candle Meditation Helps

This practice, called Tratak, trains your mind to focus and quiet daily noise. It’s ideal for beginners or anyone with a busy mind during meditation. The candle flame gives your brain a clear, calming point to follow, helping you build focus for deeper meditation. If this feels easy and your mind is already calm, you can move to the next lessons. If it helps, practice it regularly to strengthen your ability to stay present.