Watch the Flame

TECHNIQUE — Sit comfortably and gently watch the flame for a few minutes. Notice its movement, changing colors and light. Let everything else fade into the background.

THE SCIENCE — Watching a flame provides a slowly changing visual focus that naturally holds attention. Candle-gazing practices such as Trataka have been studied for mindfulness and attention, with research finding reduced mind-wandering and increased mindfulness. Other small studies have explored possible effects on sleep and autonomic regulation.