Candle Meditation Guide: Trataka

Candle Meditation Guide: Trataka

Ever found yourself captivated by the mesmerizing dance of a candle flame? Well, hold on to your incense sticks because you might have stumbled upon the ancient yogic practice of Trataka!

Translated from Sanskrit as “to look” or “to gaze,” Trataka is more than just a fancy term; it's a captivating journey into the world of meditation that involves fixing your gaze on an external object. In this article, we're going to explore the ins and outs of Trataka, shedding light on how to perform it and the illuminating benefits it brings.


The Candlelit Stare-down:

If you've ever locked eyes with a flickering candle flame and felt your mind doing the cha-cha, congratulations! You might have just dipped your toes into the art of Trataka. According to the Hatha Yoga Pradipika, Trataka is all about staring intensely at a small point (hello, candle flame) until you shed a tear or two. Now, don't worry; we're not here to make you cry, but we are here to guide you through the purifying and invigorating journey that Trataka offers.


Cleansing the Windows to Your Soul:

In the world of Ayurvedic medicine, the eyes are considered the windows to our souls, and Trataka is like giving those windows a sparkling clean. This practice, one of the six cleansing actions (shat kriyas), not only purifies the mind but also works wonders for the eyes. Almost half of our brain is dedicated to vision, and Trataka is like hitting the refresh button on your visual processor.


Concentration, Sans the Screens:

In a world dominated by screens, achieving inner peace might seem like an elusive unicorn. According to The Yoga Sutras of Patanjali, the yogic bible, mastering meditation involves focusing on a single object with uninterrupted attention. And no, binge-watching your favorite series on Netflix doesn't count (ik, I'm also disappointed). Trataka, on the other hand, is your antidote to screen-induced stress and dwindling attention spans.


The Tech Detox:

Let's face it – our love affair with technology is turning into a comedy of errors. The more we stare at screens, the more stressed we become, and the less we remember where we left our car keys. Trataka swoops in like a superhero, lowering anxiety levels, boosting memory, and sharpening concentration. It's truly like a reset button on your brain while simultaneously giving it a spa day.


Eyes on the Prize – Literally:

Step 1: Choose Your Candle:

Select a candle that is preferably unscented to minimize distractions. Place it at eye level, about 3 feet away from you, in a dimly lit room. Ensure that you're comfortable and won't be disturbed during your meditation.

Step 2: Assume a Comfortable Posture:

Sit in a comfortable position, either on the floor with crossed legs or in a chair with your feet flat on the ground. Maintain a straight spine, shoulders relaxed, and hands resting on your knees or in your lap.

Step 3: Ignite the Flame:

Light the candle and take a moment to focus on the flame. Observe its color, the way it flickers, and the warmth it radiates. This initial connection helps to ground you in the present moment.

Step 4: Gaze with Intent:

Fix your gaze on the flame without blinking excessively. Aim to keep your eyes steady and focused. Initially, your eyes may water, but this is a natural part of the process. Allow the tears to come, cleansing both your eyes and your mind.

Step 5: Unwavering Concentration:

Continue gazing at the flame, maintaining a steady focus. Try not to let your mind wander; if it does, gently bring your attention back to the flame. This practice builds concentration and trains your mind to stay anchored in the present.

Step 6: Close Your Eyes:

After about 5-10 minutes, close your eyes. You may still see the afterimage of the flame in your mind's eye. Focus on this residual image, keeping your attention centered. This internal gaze deepens the meditative experience.

Step 7: Inner Stillness:

As you continue to visualize the flame, allow your mind to settle into a state of stillness. Be present with any sensations or images that arise. Enjoy the tranquility and clarity that this practice brings.

Step 8: Gradual Closure:

When you feel ready to conclude your meditation, gently open your eyes. Take a few moments to transition back to your surroundings before moving. Notice the shift in your mental state and carry the sense of calm with you throughout your day.


  • Practice Regularly: Consistency is key. Aim to practice Trataka for at least 10-15 minutes daily to experience its full benefits.
  • Be Patient: If your mind wanders, don't be discouraged. Bring your focus back to the flame with kindness and patience.
  • Start Slow: If you're new to meditation, begin with shorter sessions and gradually extend the duration as you become more comfortable.


In the whirlwind of modern life, where screens dominate and attention spans shrink faster than ice cream in the sun, Trataka offers a refreshing escape. So, the next time you find yourself entranced by the glow of a candle, don't just chalk it up to a cozy ambiance – consider it an invitation to embark on a Trataka adventure, where clarity meets concentration, and your eyes get the spa day they never knew they needed. Happy gazing!

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