Trataka त्राटक
- Carrie Lavie
- 5 days ago
- 2 min read
Trataka त्राटक
Steadying the Mind
In the classical yogic texts such as the Hatha Yoga Pradipika, Trataka is described as a practice that stabilises the mind; balances the right and left side of the brain; supports Agni; enhances vagal tone and autonomic balance, cognitive function, and eye health. It is also ideal as we move into Vasanta वसन्त, the Spring season, as it helps remove the dullness that gathers over the winter months.
The Gheranda Samhita lists it as one of the six regular purification practices, to clear the mind of mental debris-samskara’s that naturally gather, especially today with the constant sensory stimulus and pulls. Meditation is a chance to down-regulate, and Trataka is a tool to support the movement from body-mind overstimulation to calm and steady concentration.
Traditionally, this practice lies within a set of self-care, body-mind maintenance yogic practices that also include asana, pratyahara, pranayama, and dhyana among others.
Trataka means “to gaze steadily,” it involves gently focusing the eyes on a single point—most commonly a ghee candle flame—without blinking until tears form naturally.
✨ Why practice Trataka?
• Strengthens concentration and mental clarity• Helps calm an overactive nervous system• Improves eye health and visual focus• Supports meditation and inner awareness• Traditionally believed to awaken intuition and the Ajna (third eye) centre
🕯 How to practice:
Sit comfortably with your spine upright.
Place a candle flame at eye level about an arm’s length away.
Gaze steadily at the flame without blinking as long as comfortable.
When the eyes water or tire, gently close them.
Observe the after-image of the flame between the eyebrows.
Practice for 3–5 minutes initially and gradually increase as your focus improves.
In yogic philosophy, practices like Trataka help shift the mind from constant stimulation toward dharana (deep concentration)—a foundational step toward a stable meditation practice.
Stillness of the gaze → stillness of the mind.
doi:10.25259/JNRP_157_2025
doi: 10.3233/WOR-210834
Comments