We can use our attention in two ways: like a flashlight or like a candle.
Flashlight attention means having a narrow, focused beam of awareness. We’re tuned into one aspect of our experience, so we don’t notice much else. This is how we usually use our attention throughout the day. Right now, you’re likely using flashlight attention to read these words. You’re following one word after another, building up meaning, and you’re probably not aware of the sensations of sitting, your shirt against your back, or the air flowing through your nostrils until it’s mentioned.
A candle, unlike a flashlight, spreads light in all directions. When we use our attention like a candle, we become aware of everything happening around us. We can notice our entire body, our breathing, and sounds from the outside world. While our perceptions might be less detailed than with flashlight attention, this candle-like awareness can quickly bring a sense of calm.
Few of us use this form of attention regularly. Most of the time, we switch our flashlight focus from one thing to another, whether we’re talking, working on a computer, checking our phones, or eating. This constant refocusing can be tiring.
Focusing narrowly doesn’t mean we only experience that narrow focus. For example, we might be thinking while driving, with the actual driving running on autopilot. Or, we might be watching TV while eating and barely notice our food. We might be reading and not hear someone talking to us.
Often, people meditate with flashlight-type awareness, focusing on a tiny part of their experience. When asked, most people indicate they pay attention to a small area in the center of their chest during meditation.
The problem with meditating this way is that it’s hard to maintain. When a thought arises, we tend to shift our flashlight to it, getting caught up in that thought. Then we realize we’ve been distracted and bring our flashlight back to our breathing. This cycle repeats over and over.
The candle approach starts with softening the eyes. Let the muscles around your eyes relax. Rest your gaze on one spot without moving them around or focusing, and become aware of everything in your visual field. Notice sounds, smells, and other sensations around you. Then, observe your body, from where it touches the floor to the top of your head.
You can still be aware of your breathing, but instead of focusing on one spot, notice a wide range of sensations potentially throughout your whole body. Your sense of the body will be less detailed compared to the flashlight, but that’s okay. Your experience will be richer and more interesting.
When thoughts arise, you’ll see them as part of a larger landscape instead of zeroing in on them. This way, thoughts won’t dominate your attention and can drift through your awareness like clouds in the sky. Thoughts don’t stop; they just stop bothering you.
This candle-like attention is restful. It feels like you’re simply resting with awareness of what’s already there rather than working to be aware of things. Remarkably, this candle mode of attention quickly and easily calms the mind. Even people struggling with meditation for years can suddenly find calmness through this simple but profound shift in perception.