About this Practice
Concentrated gazing on a fixed point — typically a candle flame. Trataka purifies the eyes, develops extraordinary concentration and memory, and is one of the classic techniques for preparing the mind for meditation.
How to Practise
- 1
Place a candle at eye level, about 1–1.5 metres away.
- 2
Sit in a comfortable meditation posture.
- 3
Gaze steadily at the tip of the flame without blinking.
- 4
When the eyes water or blink involuntarily, close the eyes and visualise the flame internally.
- 5
Alternate between open and closed eye gazing.
- 6
Begin with 2–3 minutes and build gradually to 15–20 minutes.
Benefits
- ✓Purifies and strengthens the eyes
- ✓Develops extraordinary concentration
- ✓Improves memory
- ✓Prepares the mind for meditation
- ✓Reduces insomnia
Health Goals Addressed
⚠️ Cautions & Contraindications
Eye disease or recent eye surgery. Epilepsy (avoid flickering flame). Serious mental health conditions (consult a teacher).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.