Awaken Your Inner Glow through Candle Meditation

 There is something deeply mesmerizing about a flickering flame. It breathes, it dances, it moves with grace, responding to even the most subtle shifts in the air. It is both wild and controlled, soft and powerful—a delicate yet undeniable force of nature. Watching the flame feels almost hypnotic—grounding, soothing, yet alive with energy.

I have always been drawn to fire—the way it represents both destruction and renewal, the way it lights up the darkness with a steady glow. I never truly understood its significance in my own life until I committed to a daily candle meditation practice.

We are 39 days into 2025, and for the past 39 days, I have intentionally sat with the flame. What began as a simple ritual has become something deeply meaningful—a practice that has not only nurtured my inner stillness but also revealed profound lessons about focus, presence, and transformation.

Some days, the practice has felt effortless, as though the fire and I were moving in harmony. Other days, my mind resisted, restless and eager to move on. Every day, I have shown up, lighting the candle as a symbol of commitment—not just to the practice, but to myself.

Candle meditation, also known as Trataka in traditional yogic practices, is a form of meditation that involves gazing at a candle flame as a focal point. Unlike other techniques that require focusing on intangible concepts—such as the breath, a mantra, or an internal sensation—candle meditation provides a physical, visible anchor for the mind, making it easier to concentrate.

By focusing on the flickering flame, which holds an air of mystery as it dances and changes colour and size, the mind becomes captivated, allowing for deeper stillness. This practice helps shift attention away from distractions, thoughts, and discomfort, guiding the mind into a relaxed, present state.

The flame is steady yet fluid, bright yet soft. It is an external point of focus that helps quiet the internal noise.

There are 5 steps to practicing Candle Meditation which I will go a little more into detail as you keep reading.

1. Light a candle in a dim or dark room.
2. Sit comfortably, ensuring the flame is at eye level.
3. Gaze at the flame without blinking for as long as comfortable.
4. If thoughts arise, gently return your focus to the flame.
5. Close your eyes and visualize the flame in your mind’s eye.

It sounds effortless, but the depth of this practice unfolds over time.

Keep reading as I share the wild lessons I have learned from the flame during the first 39 days of candle meditation.

Lesson 1: The Flame Reflects my Inner State

One of the first things I noticed was how the flame seemed to mirror my own energy.

On days when I felt calm and connected, the flame burned steadily, unwavering in its presence, burning tall and bright. On other days when I felt restless or emotionally unsettled, the flame flickered, bending or moving in unexpected and somewhat chaotic ways.   

At first, I thought it was just a coincidence, but the more I observed, the more I realised: the flame was showing me what I was yet to acknowledge within myself.

It became a form of self-inquiry.

If the flame flickered, I asked myself: What am I resisting? What is moving within me that I have yet to face?

If the flame stood tall and steady, I recognised: This is what inner stillness and serenity feels like.

I began to trust the flame as a reflection of my internal landscape—a symbol of the energy I was bringing to the present moment.

When I come to my practice feeling calm and present, the flame seems steady and soothing. When I am restless or scattered, the flickering of the flame feels more pronounced, as if reflecting the fluctuations of my own energy.

Candle meditation has made me more aware of my internal state—not just during meditation but throughout the day. It has taught me that my inner fire deserves tending. Just as a flame needs oxygen, fuel, and protection from strong winds, my energy and focus deserve nourishment, space, grace, love and care.

Lesson 2: The Power of Daily Ritual

Some days, my mind has felt clear and quiet, effortlessly following the movement of the flame.

Other days, I have found myself caught in waves of distraction—planning, remembering, overthinking, even judging.

At first, I felt frustrated. Why can’t I just focus? But I soon realised that focus is not something we “achieve”; it’s something we return to, again and again.

Each time my mind wandered and I brought it back to the flame, I was strengthening my ability to refocus. The goal was never to achieve perfect concentration—it was to build the muscle of returning.

I have always loved rituals, but this practice has deepened my appreciation for the power of daily ritual and intentional repetition. There is something profound about sitting with the flame every single day, a reminder that growth isn’t always about grand moments of enlightenment—it’s about showing up, again and again, with presence and commitment.

Even on days when I feel distracted.

Even when my mind races. Even in the moments I think, Do I really need to do this today?

Once I do sit down, light the candle and let the flame draw me in, I remember: stillness is always available. Focus is something I cultivate, not something that just happens.

My inner fire stays alive because I choose to tend to it.

This practice has become a daily homecoming, a moment where everything else fades, and it’s just me and the flame.

Lesson 3: The Fire Needs Space to Breathe—And So Do I

A candle flame needs oxygen to burn. When placed too close to something, the flame struggles—small, suffocated, lacking the room to move and breathe. When the flame is given space, it burns brightly, beautifully and brilliantly.

I am no different.

When I overfill my schedule, overthink every detail or crowd my energy with distractions, my inner fire begins to suffocate. I burn out. I lose clarity.

When I give myself space—through breath, movement, rest, connection and solitude—my inner light has room to expand. I now ask myself daily: Am I giving my fire enough room to breathe?

Lesson 4: The Act of Lighting the Candle Is a Ritual of Intention

At first, I viewed candle meditation as something I did once I was sitting down, ready to focus. But by the time I was 14 days into this practice, I realized that even lighting the candle itself had become a sacred ritual.

Each evening, as I struck the match and watched the wick ignite, I felt a deep sense of reverence. This small act became a transition—a moment of choice, a conscious shift into presence.

Instead of simply lighting a candle, I began to set an intention with it:

What do I want to ignite within myself today?
What energy am I carrying into this practice?
How can this flame remind me of my own inner light?

This ritual has rippled into other areas of my life, infusing everyday actions—pouring tea, opening a journal, rolling out my yoga mat—with mindfulness and meaning.

When I chose Ignite as my word of the year, I thought about fire in terms of passion, creativity, and action. But candle meditation has shown me another side of ignition—sustainability. A fire that burns too fast, too hot, will burn out quickly.

A fire that is ignored, neglected, or left in the wrong conditions will struggle to stay lit.

What keeps the fire going? Attention. Curiosity. Consistency. Intention. Love.

Each time I light the candle, I remind myself:

What will I choose to ignite today?
What energy am I bringing to each moment?
How can I sustain my inner flame without burning out?

Wild Lesson 5: Darkness and Light Exist Together

Watching a candle burn in a dimly lit room, I became aware of something I had never fully considered: the glow of the flame is only visible because of the darkness around it.

The two are not separate—they coexist.

Without the dark, the light would not shine as brightly.

This realisation made me reflect on my own journey.

How often do we resist our own darkness? Our sadness, fear, uncertainty?

How often do we believe that we should only exist in the “light” spaces of joy, success, and ease?

Just like the flame, our inner light is most visible when we acknowledge and embrace the dark.

Candle meditation has become more than a practice—it is a living symbol of the balance between fire and surrender, movement and presence, ignition and stability.

If you are feeling drawn to candle meditation, I encourage you to begin with just a few minutes a day.

 How to Begin Your Candle Meditation Practice

1. Mindfully choose a candle that resonates with you, whether it’s a simple tea light, a scented candle, or a special one dedicated to your practice.

2. Set the scene as you find a quiet, dimly lit space. Place the candle at eye level, ensuring it is stable and safe.

3. Begin with your breath before gazing at the flame, take a few deep breaths. Feel yourself arriving fully in the moment.

4. Gaze Softly at the Flame allowing your eyes to rest gently on the flickering light. Observe its movement, colours, and energy. If your mind wanders, simply bring your focus back.

5. Close Your Eyes and Visualise the Flame and see if you can still “see” the flame in your mind’s eye and “feel” the warmth of the flame in your heart. This deepens concentration and internal focus.

6. Reflect and Carry the Light Forward after you gently blow out the candle with intention. Carry the energy of the flame with you throughout your day.

As I sit here, candle burning beside me, I realise that this practice is teaching me more than I ever expected.

Reminding me that light lives within me—and within all of us.

Reminding me that presence is not something to chase, but something to return to.

Reminding me that tending to our inner flame is an absolute act of devotion, one that requires both patience and trust.

I will keep lighting the candle. I will keep returning to this practice. And I will keep igniting—not just in moments of inspiration, but in the quiet, steady rhythm of showing up for myself because the fire within is always there.

All we have to do—is tend to it.

Will you ignite the flame?

If this practice speaks to you, I lovingly invite you to try it and ignite the flame within you.

Light a candle today, sit with it, and see what unfolds.

Let it be a reminder that the fire within you is always there.

All it needs—is your attention.