Trataka (Candle Gazing Meditation)
Trataka is a yogic meditation technique of gazing at a candle flame without blinking, then visualizing the afterimage with eyes closed. This purification practice improves concentration, memory and vision, and serves as a powerful gateway to deep meditation.
Overview
Trataka ("steady gaze") is one of the six shatkarmas (purification techniques) from Hatha Yoga Pradipika. It involves gazing at a candle flame without blinking (bahir trataka) then contemplating the afterimage with closed eyes (antar trataka). Studies show positive effects on visual acuity, sustained attention, working memory, and anxiety reduction. Results are tangible even after a single session.
Core Principles
- Bahir Trataka (external): steady gaze at flame without blinking until eyes water
- Antar Trataka (internal): visualize afterimage at the third eye point
- Dharana (concentration): exclusive focus stops thought flow
- Ocular purification: tearing cleanses eyes and strengthens eye muscles
- Third eye activation: concentration between eyebrows awakens intuition
Main Indications
- Concentration and attention improvement (promising ADHD studies)
- Anxiety and mental agitation
- Insomnia (evening practice)
- Eye fatigue and dry eyes
- Meditation preparation
- Mental discipline development
Session Structure
15-30 minutes in dark room: candle at eye level 50-80cm away. Alternate 3-5 cycles of external gazing (5-15 min) and internal visualization (5-10 min), conclude with silent meditation.
Variations
Trataka on black dot (bindu), moon, rising/setting sun (with caution), mandala/yantra, crystal. Trataka with mantra for dual concentration. Digital Trataka for ocular rehabilitation.
Contraindications
- Glaucoma
- Active eye infection
- Recent eye surgery
- Photosensitive epilepsy
- Active psychosis
- Remove contact lenses before practice