We can think of our attention in two ways: like a flashlight or like a candle. Flashlight attention is when we focus narrowly on one thing. For example, right now you are likely focusing on one word after another in this text, not noticing the feeling of your seat or the air on your skin. This narrow focus is how we usually pay attention throughout the day.
In contrast, candle attention spreads light in all directions. When we use our attention like this, we become aware of everything at once—our whole body, our breathing, and sounds around us. Although this awareness isn’t as detailed as flashlight attention, it can bring a quick sense of calmness.
Most of us are not familiar with candle attention. We usually switch our flashlight focus from one thing to another—whether we’re talking, working, or checking our phones. This can be tiring.
Even when focusing on one thing, other experiences still register in the background. For example, you might be thinking while driving on autopilot, or watching TV while eating without really tasting the food, or reading and not noticing someone talking to you.
Many people try to meditate using flashlight attention, focusing on a small part of their experience like the center of the chest. This can be difficult because when a thought arises, we often shift our focus to the thought, getting caught up in it until something reminds us to refocus on our breathing. This cycle repeats over and over.
To practice candle attention, start by relaxing your eyes. Let your gaze rest on one spot without moving or focusing, and allow yourself to be aware of everything in your visual field. Notice sounds, smells, and other sensory information around you. Then, begin to notice your whole body, from where it touches the floor to the top of your head.
You can focus on your breathing, but instead of just one small area, notice sensations throughout your entire body. Your sense of your body may be less detailed, but that’s okay. Your experience will be richer and more interesting.
With candle attention, thoughts become just one part of the broader landscape of sensations. Because your focus isn’t solely on your thoughts, they pass through your awareness more easily, like clouds in the sky. Thoughts won’t disappear, but they’ll stop bothering you as much.
Candle attention feels restful. Instead of working hard to be aware, you rest in an awareness of what’s already there. This approach can quickly and easily calm the mind. People who have struggled with meditation often find that this simple shift in perception grants them access to a peaceful state.