We can focus our attention in two ways: like a flashlight or a candle.
When we use flashlight attention, we narrow our awareness to a specific area. We concentrate on one part of our experience, which means we overlook other things around us. This is how we generally use our attention daily. As you read this, you’re probably using flashlight attention, focusing on each word and forming meaning in your mind. You’re likely not aware of the sensation of your body on the chair, your shirt against your back, or the air entering your nostrils until now.
A candle, on the other hand, spreads its light in all directions. When we use our attention like a candle, we become aware of multiple aspects of our surroundings simultaneously. We can notice our entire body, our breathing, and sounds around us. Although candle-like awareness might be less detailed than flashlight attention, it tends to induce a sense of calmness swiftly.
Most of us are not familiar with this kind of attention. In our everyday lives, we move our flashlight-like focus quickly from one task to another—be it talking, working on a computer, checking social media, or eating—often exhausting ourselves in the process.
While focusing on one thing doesn’t mean we experience nothing else, it’s mostly true. For instance, we might be lost in thought while driving on autopilot, watch TV while eating without really tasting the food, or read without noticing someone talking to us.
Many people try to meditate using flashlight attention, concentrating on a small part of their experience, such as the breathing. During meditation, I often ask individuals which part of their bodies they are focusing on, and they usually point to a small area in the center of their chest.
The challenge with meditating this way is that our attention shifts quickly. When a thought arises, our focus moves to it, and we get caught up in that thought. Realizing we’re distracted, we shift our attention back to our breathing, repeatedly.
The candle approach starts with softening the eyes. Relax the eye muscles, let your gaze rest without focusing on anything specific, and become aware of everything you see. Extend this awareness to sounds, smells, and other sensory inputs. Then, notice your entire body from the points of contact with the floor to the top of your head.
While you can still be aware of your breathing, you’ll notice a broader range of sensations, perhaps from the whole body. Your sense of the body might be less precise, fuzzier even, but that’s fine. The experience will be richer and more engaging.
When thoughts come up, you’ll perceive them as just one part of the broader sensory landscape. Without focusing your attention on these thoughts, they pass through your awareness like clouds drifting in the sky. They won’t interrupt your peace.
This candle-like attention is relaxing. You’ll feel like you’re simply observing what’s already there instead of working to maintain awareness. Remarkably, this candle mode of attention calms the mind quickly and easily. People often find this shift in perception gives them newfound access to calmness, making their meditation practice more effective and enjoyable.
This shift in how we use our attention—from flashlight to candle—can be a profoundly transformative experience.