MICHAEL BELYEA, M.A.

 A gentle practice for focus, presence, and inner stillness 

Purpose
This meditation combines the calming effect of music with the visual focus of a candle flame. Watching the flame, then its afterimage, helps quiet the mind and deepen awareness.

What You Need

• A  candle
• A  lighter or matches
• A  comfortable chair or cushion
• A dark room or space
• Music that feels peaceful and uplifting (instrumental works well)

How to Practice

1.  Prepare   the Space

• Turn off all lights. 
• Place the candle where it is safe and stable, at eye level if possible.
• Start your chosen music at a gentle volume.

2.  Focus on the Flame

• Sit comfortably with your back straight.
• Gaze softly at the center of the flame. Allow your eyes to rest there without straining.

3.  Close Your Eyes & Watch the Afterimage

• After 20–40 seconds, gently close your eyes.
• You will  see the outline or “imprint” of the flame in your vision.
• Keep your focus on this afterimage as long as it lasts.

4.  Repeat

• When the afterimage fades, open your eyes and return to the flame.
• Repeat this cycle several times, letting yourself sink deeper into stillness with each time.

    

Tips

• Breathe slowly and evenly throughout the practice.
• If  your mind wanders, simply return to the flame or its afterimage.
• Try for 5–10 minutes at first, gradually increasing over time.

Benefits

• Enhances focus and mental clarity
• Promotes deep relaxation
• Encourages mindfulness and presence
• Can help train your awareness for other meditative practices