The two candle meditation.
Isolate yourself in a room free of clutter with a two candles and the
painting. Prop the painting up against something such as a wall, dresser
or bed. Place the candle to the right of the painting. Sit comfortably
with your back to the painting and candle. Place the second candle in
front of you. Darken the room as much as possible. Nighttime works best,
because you will want the only light to be coming from the two candles.
Close your eyes, clear your mind and take in several deep breaths. Open
your eyes and focus solely on the flame of the candle. Think of nothing
but the flame and your breath. Do this for at least five minutes. Those
accustomed to meditating could do this for longer. The point is to be
totally clear of thought clutter before you look at the painting. Then
turn to sit facing the painting with the candle on the right. Stare
at the painting. What are your first thoughts? Where do the thoughts
go? Are they pleasant or frightening? Let them go where they want to
go. It is critical to feel what comes up no matter what comes up. Know
that these feelings and thoughts are demanding to be felt and seen,
otherwise they wouldn’t have come up. They are arising now because
you have pushed them away for too long and they deserve to be free and
your body deserves to be clear.