Trataka, also known as yogic visual concentration or yogic gazing, is a form of Shatkarma where the practitioner focuses their eyes and attention on a single point, typically a flame of a candle, a dot, or a symbol for an extended period of time. It is a method used in yoga to develop concentration, strengthen the eyes, and stimulate the ‘Ajna’ or the third eye chakra.

This practice allows one to perceive the past, present and the future with equal clarity. Do you know that an entire movie is based on the practice of Trataka on Netflix? Watch The Wonderful Story of Henry Sugar!

Here’s a basic guide to practicing Trataka:

  • Preparation

Choose a quiet, dimly lit (preferably dark) room where you won’t be disturbed. Sit comfortably with your back straight on the floor in Ardha Siddhasana or Siddhasana or Padmasana or Sukhasana. Place the object of your focus (a candle, dot, or symbol) at eye level about 2-3 feet away from you with the level of your eyes. Ensure that your chin is parallel to the ground.

  • Begin Gazing

Open your eyes and gaze steadily at the flame, without blinking if possible. Try to keep all your focus on the falme/object, letting go of any thoughts that come to your mind.

  • Closing the Eyes

After a while, when your eyes start to water or feel strained, gently close them. Try to retain the image of the flame/object in your mind, focusing on it in your “mind’s eye”.

  • Reflection

When the image fades from your mind, slowly open your eyes and return your gaze to the object. Repeat the process for about 10-15 minutes.

  • Ending the Practice

To end your practice, slowly shift your focus away from the object, blink your eyes a few times, and then gently rub your palms together until they feel warm. Place your warm palms over your closed eyes and feel the warmth seeping in. Slowly open your eyes and adjust to your surroundings.

Note: It’s important to start with shorter practice sessions and gradually increase the duration as you become more comfortable with the practice.

Benefits of Trataka

  • Relaxing practice
  • Helps with anxiety relief
  • The eyes will tear up helping clear the ENT canal
  • Relieves mild headaches in a few instances where it is induced by stress, however it might increase headache for those who are sensitive to light
  • Promotes good sleep
  • Improves one’s memory by restoring sleep patterns in those people who can use it to fall asleep

Contraindications

  • Epilepsy
  • Those with high power can practice a modified version with glasses and look at a blank paper with a dot drawn on it instead of using a candle
  • Migraine
Notes
  • If your location allows, practice with early morning rising Sun while He’s still in orange color and not yellow
  • If there is too much background noise while you’re practicing, use your headphones to listen OM Chanting at 417 KHz on YouTube
  • If Trataka is practiced after Kapalabhati, the effectiveness is multifold

Remember, Trataka is to internalize and vitalize your energies, and like all forms of meditation techniques, it requires patience and consistency. It may take some time to see the benefits, but with regular practice, you can improve your concentration, calm your mind, and stimulate your third eye (Ajna) chakra.