visualisation practice
The Inner Lamp
Before you begin
Sit comfortably, eyes closed or lowered. Let your breath find a natural rhythm.
The practice, step by step — read it all first if you like
Find the lamp
Imagine a small, steady flame at the centre of your chest — not strained, just there.
Attend
Rest attention on the flame. Each breath gently tends it; each wandering thought is simply set down.
Recognise
Consider that this quiet light has survived every noisy season of your life.
Trust
Let the image fade, trusting the light remains whether or not you are watching it.
Accessibility
If images are unhelpful, rest attention on the physical warmth or rise of the breath instead.
How long do you have?
Or read through it quietly above, at your own pace.