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
- 01
Place a candle at arm's length, the flame level with your eyes.
- 02
Sit comfortably and take a few breaths.
- 03
Gaze softly at the tip of the wick, blinking as little as comfortable.
- 04
After 1–2 minutes, or if the eyes water, close them.
- 05
Watch the afterimage in the mind's eye until it fades.
- 06
Repeat 2–3 times, then rub the palms and rest them over the eyes.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Begin with 30–60 seconds of gazing
- Blink whenever you need to — never strain
Common mistakes
Forcing the eyes open for long periods.
Why practise it
Traditionally used to improve concentration and steady the mind.
In the tradition
One of the six shatkarmas in the Hatha Yoga Pradipika, said to steady the gaze and mind.
Practise with care
Safety
Avoid with epilepsy, glaucoma, cataracts or recent eye surgery. Never leave a candle unattended.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
Can I use something other than a candle?
Yes — a dot on the wall or a symbol works for external gazing.
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