Trataka - candle meditation

Candle meditation, or trataka, is the ancient practice of focusing the gaze on a single point or object. Trataka calms the mind, improves concentration and cognitive function, leads to emotional stability, improves vision, strengthens the eye muscles and deepens the meditative experience.

The word 'trataka' means 'gaze' in Sanskrit¹. The practice of trataka is one of the six shatkarmas described in The Hatha Yoga Pradipika²:

Stay still and gaze intently at a small point until your eyes fill with tears. This is what the teachers call trataka.

Hatha Yoga Pradipika²

Trataka is the prolonged holding of the unblinking gaze on an object of concentration. The practice is divided into two types:

1. Bahiranga, or the practice of holding the gaze on an external object with the eyes open. Bahiranga is useful for mastering the trataka technique and helps one learn to maintain concentration on an object. The purpose of focusing the gaze on an external object is to enable the practitioner to awaken the inner vision and make it stable while stopping eye movement.
2. Antaranga, or the practice of holding concentration on the image of an object with the eyes closed. Antaranga involves a clear and steady visualisation of the object. To master Antaranga, it is recommended to use a candle flame, because after practicing Bahiranga, an imprint of the flame remains on the retina of the eye for some time, helping to maintain concentration on the object with the eyes closed. Gradually the need for a combination of the two techniques will disappear, as the practitioner will be able to hold the visualisation with the eyes closed without any aids¹²³.

Objects of trataka with a candle flame can be various spiritual symbols (yantras, mandalas) and natural objects, but trataka with a candle is the safest and most accessible for practitioners of different levels¹³. All other types of objects of concentration are best used under the guidance of an experienced teacher.

Trataka is an excellent way of clearing the mind of accumulated patterns, problems and repressed thoughts, as meditation allows you to observe whatever arises in the mind and gently bring your attention back to the practice. It is important to recognise that during the practice, accumulated problems may manifest too quickly and this can cause anxiety. If this happens, it is best to stop and consult an experienced teacher¹.

Trataka helps to concentrate the mind and to restrain the fluctuations of the mind, making it unidirectional and able to awaken the inner vision. All the attention and power of the mind is channeled into one continuous stream. In this way, energy is accumulated which the practitioner can then direct more harmoniously.

Candle meditation is related to hatha and raja yoga, as the practice of trataka is a kind of bridge between these levels of yoga. By physically holding the gaze on an object, the practitioner gradually begins to come into contact with the mental practices of yoga, which allow one to reach deeper states of consciousness in meditation and mindfulness¹.

In the early 21st century, trataka gained popularity as an effective tool for reducing stress, improving memory, concentration and spiritual development. Its integration into modern wellness practices underlines the appeal and effectiveness of this ancient technique.

To perform trataka, it is necessary to prepare a quiet, calm and dark room where you can be secluded for the practice. The room should be ventilated beforehand, as it is important to avoid draughts during meditation to keep the candle flame calm and steady¹. Make sure there are no insects in the room, as the fire will attract them and disturb your concentration³. If you are practicing during the day, or if the room gets a lot of light fr om the street, make sure you have dark curtains.

Prepare a candle holder and a candle. Choose long candles made of natural wax. You will also need a low table or tabletop wh ere you can place the candle at eye level.

To keep your body still for longer without discomfort, you can use props or a meditation cushion in your practice. You can also prepare your body and mind beforehand with a short asana complex and a few cycles of breathing exercises¹³.

In the evening before candle meditation, it is recommended to do some basic eye exercises (up and down, side-to-side, diagonal, rotational movements) to release the tension accumulated during the day.

Technique for performing candle meditation with open eyes (Bahiranga)¹³:

1. Sit in any available meditative asana, preferably siddhasana or siddha yoni asana.
2. Reach behind the top of your head, straighten your back and look straight ahead.
3. Adjust the position of the candle: place it at eye level at arm's length and make sure the candle flame is still and does not flicker.
4. Place your hands on your knees in jnana mudra.
5. Close your eyes and relax your whole body, especially your eyes.
6. Remain completely still and observe the body for a few minutes.
7. Try to remain still throughout the practice.
8. Open your eyes and look intently at the flame just above the wick.
9. Try not to blink or move your eyes.
10. Concentrate without straining, as straining will lead to involuntary blinking.
11. The mind should be fully focused on the candle flame.
12. Gradually the sensation of the body will dissolve, do not be frightened.
13. If the attention begins to wander, bring it back to the practice.
14. After a minute or two, if your eyes become tired or begin to water, close them slowly.
15. Relax your eyes and let them rest.
16. Do 3-4 repetitions.
17. Leave your eyes closed for a few minutes after the last repetition.
18. With your eyes closed, rub your palms together until warm and place your palms against your eyes.
19. Hold your palms over your eyes until they feel warm, then repeat the palm action 2 more times before opening your eyes.
20. When the exercise is complete, slowly open your eyes.
21. Start with 10 minutes and gradually increase to 20 minutes.

Important: The flame of the candle should not be moving or flickering, in which case it is not recommended to do the practice.

Important: Practitioners, especially beginners, should always avoid excessive tension. The ability to keep the eyes open and not blink should be developed gradually with consistent practice¹³.

The technique of performing combined candle meditation with eyes alternately open and closed (bahiranga-antaranga)¹³:

1. Sit in any available meditative asana, preferably siddhasana or siddha yoni asana.
2. Reach behind the top of your head, straighten your back and look straight ahead.
3. Adjust the position of the candle: place it at eye level at arm's length, making sure the candle flame is still and does not flicker.
4. Place your hands on your knees in jnana mudra.
5. Close your eyes and relax your whole body, especially your eyes.
6. Remain completely still and observe the body for a few minutes.
7. Try to maintain this posture throughout the practice.
8. Open your eyes and look intently at the flame just above the wick.
9. Try not to blink or move your eyes.
10. Concentrate without straining, as straining will lead to involuntary blinking.
11. The mind should be completely focused on the candle flame. Gradually the feeling of the body will dissolve, do not be frightened by this.
12. If the attention begins to wander, bring it back to the practice.
13. After a minute or two, if your eyes become tired or begin to water, slowly close them.
14. With your eyes closed, focus on the image of the flame imprinted on your retina, which will remain on your inner 'screen' with your eyes closed.
15. If the image shifts up or down or from side to side, observe and try to stabilise it and bring it back to the centre.
16. When the image has completely dissolved, slowly open your eyes and look at the flame again.
17. Repeat the practice of concentrating on the candle flame with your eyes open.
18. When your eyes are tired, repeat the practice of concentrating on the image of the flame with your eyes closed.
19. Do three to four repetitions.
20. After the last repetition of concentrating on the image of the candle flame with your eyes closed, leave your eyes closed for a few more minutes.
21. With your eyes closed, rub your palms together until they are warm and place them over your eyes.
22. Keep your palms on your eyes until you feel the warmth, then repeat the palm action 2 more times before opening your eyes.
23. When the exercise is complete, slowly open your eyes.
24. Start with 10 minutes of practice and gradually increase the duration to 20 minutes.

Trataka Technique of Performing with Eyes Closed (Antaranga)¹³:

1. Sit in any available meditative asana.
2. Reach behind the top of your head, straighten your back and look straight ahead.
3. Close your eyes and relax your whole body.
4. Remain completely still and observe the body for a few minutes.
5. Try to keep your body still for the entire practice.
6. Keep your eyes closed and still throughout the practice.
7. Concentrate on the object you are visualising: a symbol or a point of light such as a star.
8. Try to see the object clearly and continuously against a dark background with your eyes closed.
9. The mind should be completely focused on the object. Gradually the feeling of the body will dissolve, don't be frightened by this.
10. If the attention begins to wander, bring it back into the practice.
11. Do the practice for a comfortable length of time.
12. If the image begins to fade, try to gently bring it back for a few more moments.
13. If the image disappears completely or your eyes get tired, stop visualising and relax your eyes.
14. Keep your eyes closed for a few more minutes.
15. With your eyes closed, rub your palms together until they are warm and place them over your eyes.
16. Hold your palms over your eyes until they feel warm, then repeat the palm action 2 more times before opening your eyes.
17. When the exercise is complete, slowly open your eyes.
18. Start by doing Antaranga for five minutes and gradually increase the concentration time to a maximum of twenty minutes.

Trataka can be done at any time, but the best time is at dawn or after sunset. It is recommended to do the practice on an empty stomach or a few hours after a meal¹³.

It is better to do trataka after a varied yoga practice (asanas, pranayama, mudras and bandhas), as this calms the mind and prepares the body for the stillness that favours meditation¹.

You should start by looking at the candle flame for a minute or two, then close your eyes and let them rest. Gradually you can increase the holding time to 5-10 minutes per approach¹.

Important: Prolonged gazing at a candle flame (more than 10 minutes) should be done under the advice and guidance of a qualified teacher¹.

Trataka meditation is an excellent way to prepare for other types of meditation, such as metta meditation, mindfulness meditation or breath meditation (apanasati)⁴. Trataka practice can be combined with mantra meditation: add a visual symbol ('Om') to the concentration on the sound⁴.

Trataka eliminates eye diseases, fatigue and laziness.

Hatha Yoga Pradipika²

Trataka is not only effective for eye diseases, but also for depression, insomnia, allergies, anxiety, posture problems, poor concentration and memory³

Stimulation of the optic nerve during trataka directly affects the pineal gland, which is associated with the ajna chakra in spiritual traditions. The pineal gland plays an important role in regulating sleep-wake cycles and hormone production. By stimulating the pineal gland, trataka helps to balance the body's natural rhythms and achieve a sense of harmony and inner peace. The Gheranda Samhita says that trataka promotes clairvoyance, or the perception of subtle phenomena³.

People who suffer from insomnia should perform trataka for 10-15 minutes before going to bed¹.

Swami Satyananda Saraswati in his book 'Asana. Pranayama. Mudra. Bandha' says that this practice¹:

• Strengthens the eyes and optic nerve;
• Promotes clear and sharp vision;
• Balances the nervous system, relieving nervous tension;
• Improves memory;
• Helps develop good concentration and will power;
• Activates the ajna chakra and is an excellent preparation for meditation.

Scientists confirm the following beneficial effects of candle meditation:

• A 2014 study found positive effects of trataka on cognitive function in older adults. A separate benefit was the ease of mastering trataka and the ability to perform it independently on a regular basis⁵.
• A 2021 study claims that a trataka session improves working memory, spatial memory and spatial attention. Thus, Trataka may be an effective tool for improving memory and attention in young people⁶.
• Scientists in a 2020 study concluded that trataka can be seen as a way to improve sleep quality in people suffering from insomnia⁷.
• Results from the 2016 and 2021 studies showed improvements in practitioners' selective attention and cognitive flexibility after a trataka session.
• Despite the contraindication indicated in the classical texts, the results of a 2023 study documented a reduction in intraocular pressure in glaucoma patients after trataka practice¹⁰.
• Reviews and studies from 2020 and 2023 note that candle trataka improves memory, attention, cognitive function, reduces nervous tension, anger, anxiety, stress, helps with insomnia and improves sleep quality. Trataka as a means of restoring vision reduces irritation, dryness, redness, itching and light sensitivity of the eyes^11121314.
• A 2024 study confirmed the efficacy of trataka in relieving eye strain and fatigue in IT professionals¹⁵.

The main contraindication to performing trataka is glaucoma. Also, performing meditation on a burning candle is strictly contraindicated for people suffering from epilepsy¹³.

The trataka exercise should be performed with caution by people with eye diseases such as: asthenopia (rapid eye fatigue), astigmatism, and early stages of cataracts¹.

People suffering from nearsightedness should practice trataka on a candle flame while wearing glasses¹.

Important: People with eye diseases should make sure that the object does not double during the practice¹³. Also, do not perform the candle trataka while wearing contact lenses.

An alternative practice for eye diseases and epilepsy is to concentrate on a black dot or other fixed object in daylight or artificial light¹.

Important: Do not do candle trataka in the sun, as the thin membranes of the eyes can be damaged¹.