Trataka is one of the oldest and simplest concentration practices. Staring at a candle flame, without blinking, until the eyes water. Sounds simple -- and it is -- but the effects are profound.
What Is Trataka
Trataka is one of the six ṣaṭkarmas (purifications) of Haṭha Yoga. It consists of fixing your gaze on a point -- usually a candle flame -- without blinking, for as long as possible.
Then, close your eyes and observe the residual image that remains on the retina. Maintain attention on that image until it disappears. Then repeat.
How to Practice
- Sit in a dark or dimly lit room
- Place a candle at eye level, about an arm's length away
- Stare at the flame -- without blinking
- When your eyes water, close them
- Observe the image of the flame with eyes closed
- When the image fades, open your eyes and repeat
- Practice for 10-15 minutes
Benefits
- Strengthens concentration capacity
- Calms the mind quickly
- Purifies the eyes (according to tradition)
- Develops ekāgratā -- one-pointed attention
What Vedānta Says
Trataka is an excellent preparatory practice. Concentration (dhāraṇā) is necessary for meditation (dhyāna), and trataka develops concentration very effectively.
But, like every technique, it is a means -- not an end. The concentration that trataka develops should be used for something: in Vedānta, to contemplate the nature of the self.
Practicing trataka without a broader purpose is like sharpening the knife without ever cooking. The tool is ready -- now use it.
[Understand dhyāna in Vedānta](/blog/meditation-vedanta-how-it-works).
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