Trataka with a candle: step-by-step instructions for beginners

Trataka is a practice that involves focused, intent gazing at a small point or object of concentration. In the yogic tradition, it is also referred to as “still” or “unblinking gaze”. While typically classified as a Shatkarma (a yogic cleansing technique), Trataka also serves as a preparatory step for more complex meditation practices.

Benefits of practice

Regular Trataka practice helps:

• improve vision;
• reduce facial and eye muscle strain;
• relieve headaches and migraines;
• restore healthy sleep;
• prevent myopia (near-sightedness) and astigmatism;
• calm the mind;
• clear the consciousness of external distructions;
• reduce excessive inner monologue;
• enhance memory;
• sharpen concentration and mental clarity;
• unlock creative potential;
• activate intuition and Ajna chakra;
• balance and soothe the nervous system.

Trataka is described in classical yogic texts such as the Hatha Yoga Pradipika and Gheranda Samhita, where it is categorized as a Shatkarma (a yogic cleansing technique). However, Swami Satyananda’s A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya frames it as a meditative practice, highlighting its role across spiritual traditions for cultivating awareness and Divine conection.

The practice is divided into two stages:

1. Bahir Trataka (External Trataka) - fixating the gaze on an external object, e.g. a candle flame, a small point, a yantra, a mantra, a chakra, or a deity image.
2. Antar Trataka (Internal Trataka) – maintaining concentration with closed eyes, either by visualizing the external object used earlier, or focusing on the afterimage (light spot) that appears when the eyes close.

Description of Bahiranga Trataka

Bahiranga Trataka involves focused gazing at an external object, most commonly a candle flame. During this practice, the eyelids should remain open as wide as possible without strain. Opinions vary regarding blinking during Bahiranga Trataka: some traditions recommend maintaining the gaze until tears flow naturally to cleanse the nasolacrimal ducts, while others permit occasional blinking and suggest continuing only until a mild burning sensation occurs.

Practitioners may wear glasses if needed, but contact lenses should be removed to prevent eye dryness and discomfort.

Description of Antaranga Trataka

Once the first stage, bahiranga trataka, is completed (i.e. the eyes begin to burn or tear up), the practitioner closes their eyes and transition to Antaranga Trataka. This stage involves mentally recreating the image of the previously observed object and sustaining concentration on it. If visualisation proves difficult, attention may shift to the luminous afterimage that appears when the eyes are closed. The practice continues until this mental naturally fades from awareness.

In addition to the candle flame, the following objects can also be observed:

• a small spot on the wall;
• the full moon;
• a shadow;
• a glass orb;
• the tip of one’s nose;
• water;
• darkness;
• emptiness;
• an emblem of Shiva;
• a dim light source;
• the rising sun;
• one’s own reflection in a mirror or another person’s eyes.

1. To perform this practice, choose a quiet, isolated space free from distractions. The optimal time is the early morning (4 - 6 a.m.), though those with insomnia may practice before bed.
2. Place the candle at eyelevel, approximately an arm’s length away.
3. Sit in a meditative asana (e.g., Siddhasana, Sukhasana, Ardha Padmasana, Padmasana, or Vajrasana), close your eyes and take several deep breaths to center yourself. Then, open your eyes, relax fully, and fix your gaze on the candle flame. Minimize moving or blinking, but if eye strain occurs, close them briefly (15-20 seconds) before resuming.
4. When the eyes burn or tear, close them and visualize the candle’s afterimage. Once it fades, repeatthe process.
5. Direct all attention to the object of concentration. If distractions arise, practice ekagra vritti: observe the flame’s shape, colour, movement, and essence without suppressing thoughts.

Beginners may practice for 2-3 minutes and gradually increase the duration to 15-20 as they reach higher levels of expertise. Trataka may be performed on a daily basis.

Positive effects of trataka

• Physical health: the eyes’ interaction with light stimulates energy production, activating retinal cell sand the cerebral cortex, which awakens inactive brain centers - neurons. This strengthens eye muscles, enhances vision and sharpens concentration.
• Mental health: this practice regulates the nervous systems, slows and deepens breathing, and improves peripheral blood circulation. This reduces stress and anxiety and improves the restful sleep.
• Cognitive Development: cultivates single-pointed focus, improving memory and mental clarity.
• Spiritual development: prepares the mind for deeper meditation (Dharana), facilitates Shambhavi mudra (third-eye activation), enhances intuition and inner peace.

Contraindications

Avoid Trataka if you have:

• glaucoma;
• acute eye inflammation;
• retinal disorders;
• severe mental health conditions.

Progress gradually; increase duration only when comfortable.

Consult an ophthalmologist if you have pre-existing eye conditions.

Now you know that Trataka is essentially a two-stage meditative practice that harmonizes physical health, mental focus, and spiritual awareness.

Try the practice of Trataka today and experience all of these effects for yourself. We wish you success in mastering it!