Trataka — Yogic Candle Gazing Meditation
A Shatkarma practice for concentration and inner vision
Trataka is a powerful meditation technique involving steady gazing at a single point — traditionally a ghee lamp flame. It purifies the eyes, strengthens concentration (Dharana), and is a gateway to deeper states of Dhyana.
Guided Practice Steps
Move with intention and awareness
1
Setup — Lamp Placement
Place a ghee lamp or candle at eye level, approximately arm's length away. Sit in a comfortable meditation posture in a dark or dim room. The flame should be steady and not flickering.
2
Bahiranga Trataka (External Gazing)
Gaze steadily at the tip of the flame without blinking for as long as comfortable. Keep the eyes relaxed — do not strain. When tears begin to flow or the eyes tire, close them gently.
3
Antaranga Trataka (Internal Gazing)
With eyes closed, visualize the after-image of the flame at the Ajna Chakra (space between the eyebrows). Hold this image as steadily as possible. When it fades, open the eyes and gaze at the flame again.
4
Practice Rounds
Alternate between external and internal gazing for 3-5 rounds. Gradually extend the duration of steady gazing. End by washing the eyes with cool water or performing Jala Neti.
Transformative Benefits
Nourish your body and mind
- Dramatically improves concentration and focus (Dharana)
- Purifies and strengthens the eyes
- Calms an agitated mind and reduces scattered thoughts
- Develops willpower and mental stability
- Activates the Ajna Chakra (third eye center)
- Traditionally prescribed for insomnia and mental restlessness
Mindful Completion
Carry your practice forward
Trataka is described in the Hatha Yoga Pradipika as one of the six Shatkarmas. In the Rishi tradition, it is considered the most accessible practice for developing Dharana (concentration) — the prerequisite for true meditation. Practice regularly in the evening for best results. Use a ghee lamp for the most Sattvic experience.
