The Flickering Approach
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Do you need to backtrack to have some of the basics explained?

Before we start, a few simple steps to a calm meditation in this particular "visual room":
Are you ready to do it??
Would you rather try another approach?


FOCUS
The picture is a burning candle.
Widen your peripheral vision so that the candle remains in focus, but you are not concentrating on it.

BREATHE


    As you watch the flickering flame, take a deep breath, right down low into the bottom of your lungs.

    Allow the breath to flow out naturally ....

slowly...
deeply.
LISTEN

    Listen only to your breathing. Long and slow. Listen to the air as it leaves your lips. If other sounds distract you, concentrate more on hearing the sound of your breathing.

REPEAT

    Repeat this process, over and over again. Focus on the flame (but don't concentrate); concentrate on the sound of your breathing.

KEEP GOING

    Keep going for 20 minutes. If possible, listen to some deeply entrancing music at the same time. Through headphones works best for most people.

    When your concentration strays, which it will, simply guide it back to object of your concentration. 

Are you ready to do it??

Would you rather try another approach?
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