This practice is part of the core training of the 2020 Meditation Online Course and is fully supported for course members with additional content, training and personally coached support.This is a meditation that I devised to help calm stubbornly busy mindsIdeally, use it as a precursor to following the breath and not as a replacement for it.Or use it to calm your mind if your mind is stubbornly busy.• Begin by focusing on the breath for about five or ten breaths.• Construct the image of a candle. Notice that the flame flickers in time to your in and out breaths. Add as much detail as possible to the candle. If the image collapses, reconstruct it.• Return your focus to the breath and keep moving the focus between the candle and the breath until the thoughts have quieted.If the mind continues to wander add more detail to the candle.If the mind is still busy, you can count breaths while you are meditating both while you are focusing on the breath and on the candle.Want to Learn More?https://2020meditation.comWant to Learn about me?https://bromleymindfulness.org.uk/about/robert/Want to Support my work?https://www.paypal.me/bromleymindfulnessSupport the show (https://2020meditation.com/coffee)

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