Attention & Focus · “You Become What You Hold”
Trataka (Candle Gazing)
To steady a scattered mind by fixing the gaze on a single flame until attention becomes one-pointed.
What it is
Trataka is a yogic concentration and cleansing practice described by Swatmarama in the 15th-century Hatha Yoga Pradipika as one of the six shatkarmas. The word means ‘to gaze steadily.’ You hold a soft, unblinking gaze on a small point, classically a candle flame, until the eyes water, then close them and hold the afterimage.
It is treated as a bridge between dharana (concentration) and dhyana (meditation).
The Method
Step 1 — Set the flame.
Sit comfortably with the candle at arm’s length, the flame roughly level with your eyes, in a draft-free room. Step 2 — Soften the gaze. Rest your eyes on the brightest part of the flame. Keep the gaze relaxed, not strained, and blink only when you genuinely must. Step 3 — Let the eyes water. Continue gazing until the eyes naturally moisten or tear. Do not force them to stay open past comfort; lower the time if there is any pain. Step 4 — Hold the afterimage. Close your eyes and watch the glowing afterimage of the flame in your inner field. When it fades, rest in the stillness. Step 5 — Repeat or release. Open the eyes and repeat one or two rounds, or simply sit with the quieted mind. Avoid staring contests; gentleness keeps the practice safe for the eyes.