Practicing Concentration: Candle Gazing Meditation
To practice the meditation now, hit play! Or begin with a few minutes of centering movement.
The word “yoga” (from yuj in Sanskit) means “union” — the union of our lower selves (our earthly body and mind) with our higher Selves (our unembodied self, innate wisdom and common essence).
When we feel effortlessly content, peaceful, selfless, detached … these qualities describe the state of “yoga,” or union.
The paths we take and the practices we do to get there are also referred to as “yoga.” One path was described the sage Patanjali in the Yoga Sutras. (He was likely not the first to teach it, but it’s his document that survives to us now.)
Concentration (dhāraṇā) is one of Patanjali’s eight limbs of yoga.
Related: Meditation: Where Do I Begin?
The Eight Limbs of Yoga
Even the ancients recognized that it’s a challenge for humans to concentrate. So the limbs leading up to this are designed to prepare our bodies and minds.
This mindful path begins by getting our karma — our thoughts, words and actions in order. Patanjali’s first two limbs are the yamas and niyamas, which describe certain ethics that encourage us to think and behave in ways that are positive, nonviolent, non-possessive and truthful.
Next, our physical being should be sufficiently balanced and resilient to support more contemplative states. Limbs three and four include the more familiar hatha yoga practices: āsana (poses) and prāṇāyāma (breathing practices).
No matter the [meditative] technique, the act of repetition and concentration charges the act over time. It is a discipline, and like any other discipline becomes easier with practice.
The fifth limb begins to draw us inward by withdrawing our senses, or pratyāhāra. We can practice tuning out, or it may come naturally when become comfortable in stillness.
Now, when our mind and body are quieted and aligned with positivity, it may be easier to practice dhāraṇā (concentration), the sixth limb.
Beyond this lies dhyāna (meditation) and samādhi (blissful absorption). These represent the highest state of yoga — connected to our Source and detached from our mundane selves.
Notes about this meditation
In Sanskrit niṣṭa = “roar/cry/groan” and dhāraṇā = “concentration.” So the Nishta Dharana practice is about focusing on the part of our inner being that crackles with light and life.
This combines two flame-themed practices in a complimentary progression. It is helpful for developing a sense of grounding and stability, and your ability to remain calm.
The Trāṭaka practice involves fixing your eye gaze on the flame of a candle. Sit about 3-4 feet away from the candle.
We use the Pranayama (breathing) technique called Nāḍī Śodhana: in through one nostril and out the other.
We take two different mudras:
Vishnu mudrā (see image)
Cin mudrā: touching the thumb to the tip of the index finger
We chant of OM (read more about OM / AUM / ॐ)
During the course of your daily life, notice your ability to remain focused on a single task or moment. Practice stepping outside your default patterns of thinking.
Form the Vishnu mudra by tucking the index and middle fingers into the palm.
“There is no meditation without concentration”
Prepare Your Body for Meditation
These two series of movements help to prepare the body for sitting in meditation.
Looking for guidance?
This article is an overview of a rich and venerated topic. It is written to provide introductory support for the beginner’s practices. It is written with the wisdom passed down through living yoga traditions. I acknowledge and thank the teachings of Tanya Boigenzahn, Rod Stryker, Pandit Rajmani Tigunait and T.K.V. Desikachar.
