Trataka Meditation: Technique, Benefits, And Risks

trataka meditation

Feeling scattered and stressed? You might be surprised to learn that a meditation technique called Trataka can help bring calmness and clarity. It uses the power of sight to still your mind, making it an effective way to improve concentration and reduce stress.

Intrigued? Read on to discover the benefitsprecautions, and method of trataka meditation.

You can also use affirmations while you do trataka meditation, it will enhance the power of meditation incredibly.

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Key Takeaways

  • Trataka meditation is a technique that involves focusing your gaze on a specific object, such as a candle flame or image, to calm the mind and improve concentration.
  • This ancient yogic practice offers various benefits, including relaxation, improved concentration, release of repressed emotions, and enhanced mindfulness.
  • It’s important to take precautions when practicing trataka meditation to avoid eye strain and consult with a yoga teacher if you have any eye-related conditions or injuries.

What is Trataka Meditation?

Trataka Meditation is a powerful technique that involves focused gazing on an object, typically a candle flame or a specific image. 

It originated in ancient yogic practices and has different variations, such as third eye trataka and steady gazing trataka.

It is one of the easiest open eye meditation. Trataka is a great eye gazing exercise because you try not too blink too much and keep focusing. Often, gazing at a candle flame helps focus the mind and open your third eye.

What is Trataka Meditation


Trataka meditation is a simple task. It asks you to focus your eyes on one thing. Often, this is a candle’s flame. But it does more than work your eyes. It also helps clear your mind.

The idea came from places long ago and far away. Still, many people use it today to relax and bring calm into their lives.


Trataka meditation is old. It comes from a long time ago. Trataka means to glance or to gaze. This kind of yoga uses our sense of sight to calm the mind. People believe that this helps make both the body and spirit healthy.

This type of meditation uses a candle’s flame as its focus point. The candle gazing method links it with spiritual gains too. So, we don’t just find trataka in health programs but in spiritual ones as well.


Trataka meditation comes in different types. Here are three main forms:

  1. Inner Trataka: In this type, you close your eyes and focus on a point within yourself, like the third eye.
  2. Outer Trataka: This involves focusing your gaze on an external object without blinking. A candle is often used for this.
  3. Mirror Trataka: You stare into a mirror and try to keep your focus as long as possible.

Benefits of Trataka Meditation

Trataka Meditation offers various benefits that can positively impact your overall well-being.

Benefits of Trataka Meditation

Promotes relaxation

Trataka meditation is a wonderful practice that promotes relaxation. By focusing your gaze on a candle flame or an object, it helps to calm the mind and bring about a sense of peace and tranquility.

This ancient yogic technique can be especially helpful for those dealing with chronic stress, anxiety, or insomnia. Trataka meditation allows you to let go of the worries and tensions of the day, allowing your body and mind to unwind.

It’s like giving yourself permission to take a break from the busyness of life and just be present in the moment. So if you’re looking for a way to relax and find inner peace, give trataka meditation a try!

Improves concentration

Trataka meditation is a wonderful practice that can help improve your concentration. By focusing your gaze on a candle flame or an object, you train your mind to stay focused and avoid distractions.

This technique stimulates the frontal lobes of the brain, which are responsible for concentration and attention span. Research has shown that regular trataka meditation can enhance cognitive functions and increase mental clarity.

When you practice trataka meditation, you give yourself the opportunity to develop laser-like focus. As you continue this practice, you may notice that it becomes easier to concentrate on tasks for longer periods without getting easily distracted.

It also helps in improving memory retention and enhancing learning abilities. So if you often find yourself struggling with staying focused or have difficulty concentrating on one thing at a time, trataka meditation might be just what you need to boost your concentration skills.

Remember, regular practice is key when it comes to reaping the benefits of trataka meditation. Make it a part of your daily routine and gradually increase the duration as you become more comfortable with this technique.

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Helps release repressed emotions

Trataka Meditation is a powerful technique that can help you release repressed emotions. By focusing your gaze on a fixed point, such as a candle flame, you can tap into deep-seated feelings and allow them to come to the surface.

This practice enables you to confront and process these emotions in a safe and controlled way. It provides an opportunity for emotional healing, allowing you to let go of past traumas or unresolved issues that may be holding you back.

Trataka Meditation creates a space for emotional release and catharsis, leading to greater peace of mind and overall well-being.

Enhances mindfulness

Trataka Meditation is a powerful technique that can greatly enhance mindfulness. By focusing your gaze on a candle flame or any other object, you train your mind to stay present in the moment.

This focused attention helps you become more aware of your thoughts, sensations, and emotions without judgment or attachment. With regular practice, Trataka Meditation can deepen your sense of self-awareness and enhance your ability to stay grounded in the present moment throughout the day.

It offers a simple yet effective way to cultivate mindfulness and experience greater peace and clarity in life.

How To Do Trataka Meditation

To do Trataka Meditation, start by preparing your room for meditation and selecting a candle that you can focus on.

How To Do Trataka Meditation

Preparing your room for meditation

Creating a calm and peaceful environment is important when preparing your room for trataka meditation. Find a quiet space where you won’t be disturbed, away from distractions like noise or electronics.

Clear any clutter in the room to create an open and serene atmosphere.

Next, set up a comfortable cushion or mat to sit on. Make sure it’s placed in front of a surface, like a table or altar, where you can position your candle. Choose a spot that allows you to have a clear view of the flame without straining your neck or eyes.

Before starting your meditation session, dim the lights in the room to create a soothing environment where you can easily focus. You may also choose to play soft instrumental music or use essential oils like lavender to enhance relaxation.

Selecting a candle

To practice Trataka meditation, it’s important to choose the right candle. Look for a plain and unscented candle that is tall enough to hold your focus but not too large that it overwhelms you.

white or natural-colored candle is ideal as it symbolizes purity and clarity. Avoid candles with flickering flames or distracting designs. Make sure the candle is placed at eye level and in a safe holder to prevent accidents during meditation.

Remember, selecting the right candle sets the stage for a successful Trataka meditation session.

Exercises to use alongside

To enhance your Trataka Meditation practice, you can try incorporating these exercises:

  1. Tratak Kriya: This yogic ocular exercise involves focusing on a specific point or object without blinking. It helps improve eye health and reduce stress.
  2. Breath Awareness: Take deep breaths in and out while maintaining your focus on the candle flame or chosen object. This helps calm the mind and deepen relaxation.
  3. Body Scan: Start from the top of your head and slowly move your attention down through each part of your body. Notice any sensations or tension and consciously relax those areas.
  4. Mantra Repetition: Choose a soothing mantra or word to repeat silently or aloud during your meditation. This aids in shifting your focus away from distracting thoughts.
  5. Visualization: Close your eyes and visualize peaceful scenes or positive images that evoke a sense of tranquility. Picture yourself fully immersed in those environments.

Risks and Precautions

Be aware of the risks and take necessary precautions when practicing Trataka Meditation.

Eye strain

Eye strain is a potential risk associated with Trataka Meditation. When you focus your gaze on a specific point, like a candle flame, for an extended period, it can cause strain and fatigue in your eyes.

This strain may lead to tension and flickering of the eyes, making them feel tired and uncomfortable. Remember that if you already have eye-related issues or suffer from chronic eye conditions, Trataka Meditation may not be suitable for you.

Additionally, while some studies suggest that Trataka Meditation can reduce intraocular pressure (the pressure inside the eyes), its effects on overall vision are still unclear and require further research.

Psychological effects

Trataka Meditation can have various psychological effects that contribute to overall mental well-being. One of the key benefits is its ability to promote relaxation and reduce stress and anxiety.

By focusing on a candle flame or an object, this meditation technique helps calm the mind and release tension accumulated throughout the day. It allows you to enter a state of deep relaxation, which can have positive effects on your mood and emotional well-being.

Furthermore, Trataka Meditation enhances concentration by training your mind to stay focused on one point. This increased focus not only improves productivity but also helps in managing distractions and staying present in the moment.

Additionally, this practice may help release repressed emotions by creating space for self-reflection and introspection. By allowing yourself to acknowledge and process these emotions, you can experience greater emotional clarity.

Moreover, Trataka Meditation promotes mindfulness by cultivating awareness of your thoughts, feelings, and sensations without carrying or judging. It encourages living in the present moment rather than ruminating about the past or worrying about the future.

This heightened sense of mindfulness can positively impact your mental health by reducing overthinking and increasing self-awareness.

Consultation with a yoga teacher

It is important to consult with a yoga teacher before practicing Trataka meditation. This is especially crucial if you have any eye-related conditions or injuries. A qualified yoga teacher can guide you through the practice and address any risks or precautions associated with Trataka meditation.

They will ensure that you are practicing in a safe and comfortable environment, helping you get the most out of your meditation experience. Take the time to seek their guidance and start your journey into Trataka meditation on the right path.


In conclusion, Trataka meditation is a technique that can bring relaxation and improve concentration. It helps release repressed emotions and enhances mindfulness. By following the right precautions, you can safely practice Trataka and experience its benefits for your mind and eyes.

Remember to consult with a yoga teacher if needed before starting this practice.


How do I practice Trataka candle meditation?

To practice Trataka candle meditation, you start by staring at a lit candle in a dark room without blinking for as long as possible.

What are the benefits of this type of meditation?

The Trataka meditation provides many benefits, such as increasing concentration levels, improving vision, and opening the third eye, which helps boost intuition.

Is there any risk linked to trataka vs regular meditations?

While most people find trataka safe, it may cause some discomfort to sensitive eyes due its emphasis on staring without blinking for extended periods.


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