trataka

Trataka is a traditional yogic practice in which the gaze is fixed on a single point or object, commonly a candle flame. The term comes from Sanskrit and is described in classical texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. Practitioners employ trataka to train concentration, calm the mind, and purify the faculty of sight, often as a preparatory step toward meditation.

In practice, a practitioner sits with a straight spine and stable posture. An external form—often performed in a dim room—gazes steadily at a small, bright object such as a candle flame placed at eye level about a arm’s length away. The gaze is held without blinking for a period, then the eyes are closed and the practitioner tries to retain the afterimage of the object in the mind’s eye. There is also an internal form, in which one visualizes an internal flame or focal point at the center of the forehead. Beginners usually start with short sessions and gradually extend them as tolerance and focus improve.

Two common variants are external (Bahiranga) trataka, focusing on an object in the environment, and internal (Antaranga) trataka, focusing on the inner image or the third eye. Some practitioners also use a dark background with a small dot or yantra.

Potential benefits cited in traditional sources include improved concentration, steadiness of mind, enhanced memory, and sharper perception. Modern evidence is limited and mainly anecdotal. Contraindications include active eye disease, recent eye surgery, or severe headaches; practice should be discontinued if pain, dizziness, or vision changes occur, and guidance from a knowledgeable teacher is advised.