Trataka: Candle Flame Concentration

LevelBeginner

Steady gazing at a candle flame without blinking, then holding its image with your eyes closed. Cleanses the eyes and trains concentration — a preparation for meditation.

Trataka is one of hatha yoga's six cleansing practices, the shatkarmas, and the only one that works with your gaze. You look steadily at a candle flame, then close your eyes and hold its afterimage. It's a beginner practice, and the timer in the app is set for 5 minutes.

People often use it as a doorway into meditation, since it gathers attention onto a single point.

How to do it

  1. Place a lit candle at eye level, an arm's length away. Turn off the lights.
  2. Sit with a straight spine and gaze softly at the flame, trying not to blink. If your eyes get tired and start to water, that's normal.
  3. After one to two minutes, close your eyes and hold the image of the flame between your eyebrows until it fades.
  4. Repeat the cycle two or three times. To finish, rub your palms together and place your warm palms over your eyes.
More detail

Pick a room without drafts so the flame stays still, and set the candle in a stable holder away from fabric and paper. The flame should be at eye level, or your neck will tire from tilting. Sit in a steady position, for example Accomplished Pose, with your back straight.

It's best to remove contact lenses beforehand. Gaze softly at the upper part of the flame without widening your eyes. Almost everyone's eyes water, and that doesn't mean you're doing anything wrong. When the image behind your closed eyes begins to fade or blur, don't cling to it by effort; simply watch. After practice, never leave the candle burning unattended.

Benefits

Strengthens the eyes, builds one-pointed concentration

Cautions

  • Glaucoma
  • Epilepsy
  • Psychiatric disorders

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Questions

Do I have to avoid blinking completely? Try not to blink, but don't force it. If your eyes sting badly, close them sooner and turn your attention to the image of the flame.

Can I do trataka without a candle? The app describes the practice with a candle. In the tradition, the gaze can also rest on a dot, but a flame leaves a vivid afterimage, which makes it an easier place to start.

When is the best time to practice? In a darkened room with nothing to distract you, for example in the evening or early in the morning.