Trataka is a form of meditation also known as ‘concentrated gazing’.
It is most commonly referred to as ‘candle gazing’. Trataka is originally one of the shatkarmas, or ‘six actions’ used to cleanse the internal organs. This meditation technique was first used to cleanse the mind of distractions and promote focussed concentration, as well as strengthening the muscles of the eyes. The six shatkarmas were undertaken in preparation for the practice of yoga, and the path to liberation or moksha.
When it comes to practicing meditation, there are many ways to do it. Whether its Buddhist-influenced breath-focused meditation, Vedic meditation with a mantra, mindfully observing your bodily sensations, or visualisation; Each comes with its own benefits and unique approach.
What are the benefits of Trataka?
Tratak or trataka involves looking into the heart of a candle flame for as long as possible without blinking, and eventually holding the image of the flame in the mind’s eye when the eyes do close. When looking into the flame, practitioners’ eyes would start to water. This was said to clean and purify them, leaving the eyes clear and bright.
In Eastern philosophy, it is also known that your eyes and breathing patterns can also directly influence both your mental and emotional state. As your vision is so tightly connected to your mind, (80% of all sensory data we process comes through our vision), practicing trataka has a direct impact on your mind and mental state – as stillness of the eyes can bring stillness to the mind, helping to instill a sense of calm.
How many types of Trataka are there?
Trataka practice dates back to at least the 15th century, and can be found in the Hatha Yoga Pradipika, which introduces two different types of tratak; Bahiranga Trataka or ‘external concentrated gazing’ and Antaranga Trataka or ‘internal concentrated gazing’.
At Yogamatters, our collection of yoga and meditation candles are each handpicked to help you ease into a bahiranga trataka practice. Infused with an array of invigorating essential oils, whether you want to infuse your trataka practice with an earthy aroma to help you stay grounded, such as the Yogamatters Free Spirit candle, or you prefer to channel the therapeutic natural benefits from an unscented Himalayan Salt candle, our collection of candles help to instill a greater sense of calm throughout a trataka practice.
How do you practice Trataka?
- Light the candle and place it at eye level, ensuring it does not flicker
- Sit in a comfortable meditative posture with the hands on the knees in jnana or chin mudra. Set an intention or simply breathe slowly to relax the body and develop stillness. Our dedicated meditation cushions and props can help you achieve a greater sense of comfort throughout a trataka practice.
- Close the eyes, and eventually open them, gazing at the centre of the candle flame, just above the wick. Try to keep the eyes steady without blinking.
- Gaze for as long as possible without straining the eyes, and then close them when you need to
- With the eyes closed, turn the gaze up to the centre of the eyebrows. Try to keep the image of the flame in your awareness for as long as possible, focussing upon it and studying any colours that may appear
- When the image eventually disappears, repeat the process, continuing for 5-10 minutes
- If the mind wanders, focus upon the breath, imagining the breath flowing in and out of the eyebrow centre.
When should I practice Trataka?
Swami Svatmarama says the practice can be done at any time. Although it is “more effective on an empty stomach, between four and six a.m. after asana and pranayama practice.” For those who don’t fancy waking at four a.m. for a morning yoga practice however, he also advises that those who want to dive deeper into the mind should practice “late at night before going to bed and before meditation”.
Trataka candles and accessories at Yogamatters.
From soy wax candles made with a bespoke blend of natural oils to help you create your ideal trataka atmosphere, to beautiful natural meditation props and accessories to help you create a more relaxed, comfortable environment – we’ve got everything you need at Yogamatters to set the scene for your trataka practice at home.
