Meditation Tools

A Light to the Centre

Welcome to A Light to the Centre Meditation. This meditation has two stages. Both stages are repeated once, making the total duration sixty minutes.

Practise in a quiet, closed room where you will not be disturbed. Close the door, but do not lock it. Turn off fans and prevent strong air movement so that the flame remains steady. Keep the surrounding space clear and place a candle securely at eye level, at a comfortable distance and away from curtains, clothing or anything that can catch fire. Do not use direct sunlight, a laser, a phone flash or an intense lamp. Do not force your eyes to remain open; blink whenever necessary. Stop immediately if you experience eye pain, strong irritation, dizziness, breathlessness or physical distress.

First stage - 20 Minutes: When you hear the bell, keep your eyes open and look gently at the light. Allow your gaze to remain steady, but do not strain your eyes or forcibly prevent yourself from blinking. Blink naturally whenever necessary, and then return your attention to the light. At the same time, keep your mouth closed and breathe in deeply through your nose while drawing your navel inward. Fill your lungs comfortably, but do not hold the breath. Immediately breathe out fully through your mouth while allowing your navel to move outward. Empty your lungs comfortably without forcing them. Continue alternating between breathing in through your nose and breathing out through your mouth while keeping your attention gently upon the light.
Second stage - 10 Minutes: When you hear the bell, close your eyes and allow your breathing to return to normal. After looking steadily at the light, an image or glow can remain visible behind the closed eyes. Do not try to create, hold or interpret it. Simply watch whatever appears in the centre of your inward vision and allow it to change or disappear naturally.
Repeat Both stages: When you hear the next bell, open your eyes and repeat the first stage for twenty minutes. At the following bell, close your eyes and repeat the second stage for ten minutes. The meditation ends when you hear two bells. Enjoy the meditation.

Meditation Tools

A Light to the Centre

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