Five Minute Practice for
Concentration & Focus
Length: 5 minutes
About the Practice:
Even though I get older (and older, and older....) my mind can often still feel like a squirmy, hyperactive puppy.
The older-than-me sages and philosophers say, the mind is like a puppy.
When it comes to meditation, we can't just sit down and expect our busy, hundred-mile-an-hour minds to "sit" with us. We've got to give it something to do in order to keep it occupied. Otherwise, it will find something to do. (Or chew. Or pee on. Or destroy.)
For me, visualization is the ultimate Cesar Millan of the Mind. It calmly asserts a specific task for the brain, gives it something to focus on, and channels all that wily puppy energy into one place.
This, as a result, helps to cultivate concentration, which is not only a vital step on the pathway toward meditation, but is also a basic life-and-work skill that is getting slowly squeezed out by all of our masterful multitasking.
Visualization also activates our imagination, which in turn gives a boost to our overall creativity, problem-solving prowess, and even our relationship skills. (What is empathy, if not our ability to imagine ourselves in someone else's position?)
Visualization doesn't come easily to everyone. But -- hooray! -- it does get stronger with practice.
This quickie exercise helps to steady the mind and strengthens our capacity to visualize.
How to Practice Candle Gazing:
What You Need: Candle, timer, your imagination
Step 1. Light your candle and place it in front of you.
Step 2. Keep your spine tall and your head balanced over your spine. Lower your gaze toward the candle flame.
Step 3. Try to soften your gaze enough so that you can hold a steady gaze without straining or feeling like you're in a staring contest. Observe and watch the flame until the timer goes off.
Step 4. When the timer goes off: close your eyes and now visualize the flame in your mind's eye. Visualize it for another 2 minutes or so.
Step 5. Let the image dissolve in your mind. Slowly open your eyes.