Trataka (Candle Gazing Meditation)
Trataka means 'to gaze'. In this concentration practice you look steadily at a candle flame, then close your eyes and watch its afterimage. It is one of the six classical shatkarmas and a powerful way to train focus.
- Time
- 5–10 minutes
- Level
- Beginner
- Position
- Seated in a dark, draught-free room
- Best for
- Concentration, a scattered mind
Step by step
How to practise
- 1
Place a candle at arm's length, the flame level with your eyes.
- 2
Sit comfortably and take a few breaths.
- 3
Gaze softly at the tip of the wick, blinking as little as comfortable.
- 4
After 1–2 minutes, or if the eyes water, close them.
- 5
Watch the afterimage in the mind's eye until it fades.
- 6
Repeat 2–3 times, then rub the palms and rest them over the eyes.
Best for
Concentration, a scattered mind
Why practise it
Traditionally used to improve concentration and steady the mind.
Make it work for you
Tips & common mistakes
Tips
- Begin with 30–60 seconds of gazing
- Blink whenever you need to — never strain
Watch out for
Forcing the eyes open for long periods.
Good to know
Questions
Can I use something other than a candle?
Yes — a dot on the wall or a symbol works for external gazing.
One of the six shatkarmas in the Hatha Yoga Pradipika, said to steady the gaze and mind.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.