Trataka (Candle Gazing Meditation)

A cleansing practice from hatha yoga

Trataka means steady gazing. It is one of the six shatkarmas, the cleansing practices described in the Hatha Yoga Pradipika, a medieval manual of hatha yoga. The text describes looking without wavering at a small point until the eyes water. Modern teachers usually take a gentler line and use it mainly as training in concentration. A candle flame is the most common object, though a black dot on a wall or another small, still object is also used. The old texts make large claims for the practice. It is safer to treat it simply as a way of steadying attention.

Setting up the candle

• Place the candle on a stable, heatproof surface, about an arm’s length from your face.
• Raise it so the flame is level with your eyes. You should not have to tilt your head up or down.
• Darken the room, and close windows and doors so the flame stands still. A flickering flame is tiring to watch.
• Keep curtains, paper, hair and loose sleeves well away from it.
• Sit on a cushion or chair with the back upright and the hands resting in the lap.
• If you wear contact lenses, take them out first. Glasses can be worn or removed, whichever is more comfortable.

Outer gazing and inner gazing

The practice has two halves. In the first, you look at the flame. Rest your eyes on the tip of the wick, where the flame is steadiest, and keep them soft and still. Blink whenever you need to. After a minute or two, close your eyes. An after-image of the flame will appear in the darkness, often drifting or changing colour. This is the second half: watching the after-image until it fades. Do not chase it if it moves. When it has gone, open your eyes and repeat once or twice. Start with one minute of gazing, and build towards three or four minutes over several weeks.

Eye and fire safety

• Blink when you need to. Do not force the eyes to stay open, whatever older instructions say.
• Stop if your eyes sting, burn, ache or water heavily, and rest them with the palms cupped over closed lids.
• Keep total practice to ten minutes or so, and leave it for the day if you get a headache.
• Never leave a flame unattended. Put it out fully before you lie down or leave the room.
• If you have epilepsy, migraines triggered by light, glaucoma, cataracts, a recent eye operation or any other eye condition, avoid candle gazing or ask your clinician first.
• If you might fall asleep, do not practise with a flame.

Alternatives and what to expect

A black dot the size of a small coin, drawn on white paper and fixed at eye level, gives the same training without fire or bright light. It is a good choice for anyone with sensitive eyes. With either object, expect the gaze to jump about at first, and expect the after-image to be faint or short-lived. Both improve with practice. Many people find that having something to look at makes it easier to stay focused than with eyes closed. Evening is a popular time, because the room is already dark. If a strong after-image bothers you at bedtime, practise earlier.