Candle meditation: a step-by-step guide to practice at home
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Candles can do more than make your space smell good. They're also great for meditation. Here's how you can practice candle meditation at home and its benefits.
Let’s face it, meditation can be frustrating. You sit down and close your eyes, hoping to immediately drop in and focus, and then, of course, you can’t. It’s probably your first moment of peace all day so instead of focusing on meditating, your mind slips to why you still haven’t replaced the windshield wiper fluid in your car. Then, you get mad at yourself for not focusing and start focusing on how you’re not focusing. So you give up and end up in a worse mood, because you feel like you failed at meditating. Or is that just us?
The good news is that there’s no one right way to meditate — just different ways into it that can potentially make it easier for you to focus.
Lighting a candle can be one of those gentle pathways that help to keep your attention right where you want it — so that hopefully when you sit down to meditate, you only end up thinking about replacing your windshield wiper fluid for about fifty percent of the time. (Okay, sixty percent of the time).
What is candle meditation?
Candle meditation, also called trataka, is a meditation practice that uses the soft glow of a candle to help you focus and relax. By gazing at the flickering flame and observing its movements without judgment, you give your brain something calming to look at. This can help draw you into a state of mindfulness, which might aid you in letting go of stressful thoughts and lengthy to-do lists.
6 benefits of candle meditation
Are you sparking toward candle meditation and want to add it into your daily routine? Here are six physical and mental health benefits you might experience if you do try it out.
Improves focus and concentration: By directing your attention toward the candle and practicing regularly, your mind can learn to gradually block out distractions. (And if you’re looking to improve your concentration even more, these eight tips can help).
Reduces stress and anxiety: Watching the gentle flicker while breathing steadily can help calm your nervous system.
Encourages mindfulness: Observing the flame without judgment can help ground you deeply in the present moment.
Boosts eye health: Focusing on the flame may help strengthen your eye muscles and enhance your visual focus. Some even believe it might help improve vision over time.
Promotes better sleep: Spending a few calm minutes focusing on that warm candle glow before bed can help you release the day’s stress and encourage relaxation. (Don’t stop the relaxation there — these 8 ideas can help you wind down before bed.)
Enhances emotional balance: Sitting quietly and focusing on a candle can help you create space to tune into your emotions and process your thoughts, so you can feel more centered. Over time, this can help you feel more calm too when challenges come your way.
How to do candle meditation: A step-by-step guide to practice
While it might sound complex, starting a candle meditation practice at home can be as easy as switching on your lighter, or striking a match. If you’re ready to try it out, here’s a step-by-step breakdown of how to do it.
Step 1: Set up your space
Choose a quiet, comfy place where you can relax and won’t be disturbed, like a cozy corner in your living room or your favorite spot in your bedroom. (Need inspo? Check out these six DIY ideas.) Put your phone and other devices out of reach to keep distractions away, and if you like, play soothing background sounds.
Next, choose a candle — one that’s stable (for your safety) and that burns with a steady flame. Go for an unscented one if you're new to candle meditation because this can help you focus purely on looking at the flame. But if a lightly scented candle helps you relax, that works too.
Step 2: Position the candle
Sit comfortably, either cross-legged on a cushion or in a chair, with your feet flat on the ground — whatever feels good to you. Try to have your back straight but relaxed.
Place your candle at eye level, about two feet in front of you, so the flame is directly in your line of sight without you having to strain your neck or eyes — if the candle’s too high or too low, it can become uncomfortable.
Keep yourself safe by making sure your candle is sturdily positioned and won’t tip over: use a stable table to support it, and if you need to adjust the height a little, try a hefty book — like that one massive cookbook you own that you never open.
Step 3: Create the right atmosphere
If the room’s too bright, it can be hard to focus on the flame, but if it’s too dark, you might strain your eyes. Find a balance that feels peaceful by drawing the curtains and dimming any overhead lights so the candle flame is your main source of light, and the flame draws your attention naturally.
Some people like to use essential oils, or play nature sounds to help them feel more relaxed — It’s up to you. Add whatever feels restful and welcoming to you.
Step 4: Focus on the flame
Let your gaze rest gently on the flame. You don’t need to enter into a staring contest with it— just soften your focus and watch its gentle movements. Notice how the flame flickers and shifts, how the light dances, and how the shadows play around it. If your eyes naturally blink or you need to refocus, that’s fine.
Be easy on yourself if your mind wanders, just gently bring your attention back to the flame if that happens.
Step 5: Breathe deeply and relax
Take slow, deep breaths. Inhale through your nose, feel your stomach rise, and then exhale gently through your mouth or nose.
This can help you relax and center your mind on the present moment. There’s no need to rush — just let your breath find a natural, steady rhythm. Allow yourself to simply be in the moment, let go of stress, and have a break from the usual busy thoughts. (Always overthinking? Here are 15 tips to help you stop.)
Step 6: Close your eyes and visualize the flame
After a few minutes—maybe 5–10 minutes for beginners—gently close your eyes. You may still see the afterimage of the candle lingering on the inside of your lids. Focus on this image or picture the flame in your mind’s eye, and allow your breath to stay slow and steady.
Holding the image in your mind can help you continue to focus without the physical flame in front of you. This can help train your mind to stay present, even when the external focus point is removed.
Spend a few more minutes here, visualizing the flame and staying connected to your breath.
Step 7: Slowly end your session
When you’re ready to end your meditation, open your eyes slowly and take a few deep, grounding breaths. Give yourself a moment to gently come back to your surroundings. There’s no need to rush — just sit quietly for a minute, and enjoy the sense of calm you’ve created. Stretch your body gently if you need to release any tension.
Blow out the candle, and take a moment to think about how you feel after your time of peace. Do you feel a little more relaxed? Has your mind finally allowed you to not think about replacing your windshield wiper fluid? It’s all good if it didn’t! Every session will be different, and the benefits may unfold gradually over time.
Candle meditation FAQs
How long should you do candle meditation?
When you’re first starting out with candle meditation, keep your sessions short and manageable. For beginners, five to ten minutes is a good place to start. This gives you enough time to settle into the practice without feeling overwhelmed or frustrated if your mind starts to wander.
As with any new skill, meditation takes time to get used to, so it’s perfectly normal if you find yourself wanting to blow out the candle and storm out of the room. Go easy on yourself until it starts to feel a little more natural.
Once you feel more comfortable with focusing on the flame, you can gradually extend your meditation sessions to 15 or even 20 minutes. But there’s no rush to reach a longer time until you’re ready — practicing regularly is more important than the length of time.
How does candle meditation help improve focus and concentration?
Candle meditation can help sharpen your focus and concentration by training your brain to block out distractions and stay present. The flame provides a gentle, non-demanding focal point that you can guide your mind back to whenever your thoughts drift. This can help build your brain’s ability to concentrate on a single task.
Over time, this increased focus can move into other areas of your life. You may find it easier to concentrate on work, studies, or even that James Joyce book you’ve never been able to get through without getting lost in your thoughts. And here are 12 other ways to help tame a wandering mind.
Is candle meditation safe?
Candle meditation is generally thought to be a safe and gentle practice, but always take practical safety measures since you're dealing with an open flame.
Make sure to place your candle on a stable, heat-resistant surface where it won’t tip over or be knocked down. If you’re sitting on the floor, use a sturdy table or tray in front of you.
Never leave the candle unattended, and always blow it out once your meditation is over.
If you have sensitive eyes or get uncomfortable staring at the flame for too long, shorten your session. If your eyes get tired, close them for a few moments during the meditation and reopen them when you’re ready.
If you have any eye conditions, consult your doctor to check if candle meditation is suitable for you.
What are the steps to perform candle meditation at home?
Candle meditation at home can be as easy as blowing out a candle:
First, find a quiet, comfy space where you won’t be disturbed.
Dim the lights, and place your candle at eye level about two feet in front of you.
Sit comfortably in a chair or cross-legged on the floor, trying your best to keep your back straight and relaxed.
Light your preferred candle and focus your gaze on the flame. Let your eyes soften as you watch the flicker of the flame. Try to keep your attention gently focused.
Breathe slowly and deeply, allowing any thoughts or distractions to come and go without judgment.
After a few minutes, close your eyes and visualize the flame in your mind’s eye.
To finish, slowly open your eyes, take a few deep breaths, and sit quietly for a moment, before diving back into your day.
What are the physical and mental health benefits of practicing candle meditation regularly?
Candle meditation can offer mental and physical benefits when you practice it regularly.
Mentally, candle meditation can help improve your focus and concentration, and reduce mental distractions. This can help calm your thoughts and encourage mindfulness, which might come in very handy the next time you have to read one of those lengthy fine print agreements before signing up for that new gym membership.
Candle meditation can also help activate the relaxation response in your body, which can help lower stress levels, ease anxiety, and promote a sense of peace (here are five other mindfulness activities to ease anxiety). Many people find it helps them unwind after a busy day, so they can relax and sleep better through the night.
Physically, candle meditation may help improve eye health. That’s because the sustained focus might help strengthen the eye muscles. This can be especially helpful if you spend a lot of time staring at screens, as it can give your eyes a break from the usual strain.
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