Trataka is one of the six kriyas (purification techniques) of Haṭha Yoga. It consists of staring at a point -- traditionally a candle flame -- without blinking, until the eyes water.
How to Practice
- Environment -- dark or dim, no wind
- Candle -- at eye level, 50-70 cm away
- Fixed gaze -- stare at the flame without blinking, maintaining total attention
- When eyes water -- close them
- Visualize -- with eyes closed, see the image of the flame in the mind
- When the image fades -- open the eyes and repeat
- Duration -- 10-15 minutes total
Benefits
- Concentration -- trains the mind to focus on one point
- Eye cleansing -- tears clean the mucous membranes
- Preparation for meditation -- after trataka, the mind is naturally focused
- Visual clarity -- improves visual acuity
Cautions
- Do not force if you feel eye pain
- Avoid if you have serious eye conditions
- Not suitable for small children
- Use a natural candle, not artificial
Trataka and Vedānta
Trataka is a tool, not an end. In the tradition, it is used to prepare the mind for dhyānam ([contemplative meditation](/blog/meditation-vedanta-how-it-works)). A mind that can focus on a single point can contemplate the teaching of Vedānta with greater clarity.
tratakaconcentrationhatha yoga
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