Get MindfulCandle Meditation

Candle Meditation

16 December 2023

Experts and some research suggest that candle gazing meditation can help enhance cognitive function, mental health, and reduce anxiety.

Catherine Wells

Catherine Wells

Occupational Therapist

Have you ever tried a candle gazing meditation? It is said that this kind of meditation gives the eyes and mind a job to do, so it is easier to focus and the senses are no longer on high alert for safety. 

This is a great meditation for individuals who experience physical symptoms of anxiety or pain, as this will draw the attention outside of the body.


This meditation is as simple as it sounds.

Warning: If you experience any sort of eye discomfort during this meditation, please stop.

  1. Find your optimal time of day and a quiet space with no interruptions.
  2. Sit straight, with the candle at eye-level if comfortable.
  3. Take a few deep, slow breaths.
  4. Relax shoulders, jaw and tummy; feel the ground under your feet.
  5. Set a timer for 5 minutes to start.
  6. Gaze at the candle. Relax the muscles around your eyes. Follow the movements of the candle flame with your eyes.
  7. Observe your thoughts as they come up, but gently let them go without judgement.
  8. After 2-3 minutes, allow your attention to move to your peripheral vision- so the area at the edge of your visual field. This does not involve moving the eyes- just the attention.
  9. At the end, close your eyes and take three slow, deep breaths.
  10. Finish with gratitude and a commitment to return.

Get Inspired Further

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We often think of meditation as somebody sitting serenely cross legged, but you can engage in meditation through activities too.

Anxiety 5 Simple Practices

Simple practices integrated into your daily routine can make a significant impact on your overall mood and anxiety levels in just a week!

KEYWORD TAGS: anxiety meditation

If you are experiencing distress or are in a mental health crisis please contact
Lifeline on 0808 808 8000


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