Tratak(a): Ancient Art of Focus and Inner Peace

Tratak or Trataka, an ancient yogic practice is journey into the depths of focus and inner peace. Originating from the Sanskrit word “Trataka,” meaning “to gaze” or “to look,” this meditative technique involves intense concentration on a single point, often a candle flame, a symbol, or a point on the wall. Through dedicated practice, Trataka leads practitioners to sharpen their focus, cultivate mindfulness, and attain inner tranquility. In this article, we will delve into the origins, techniques, benefits, and steps to practice Trataka, unlocking the mysteries of this time-honored art. 

Origins of Trataka:

Trataka is deeply rooted in the rich traditions of yoga and meditation. It is mentioned in various classical yoga texts, including the Hatha Yoga Pradipika, Shiva Samhita and  Gheranda Samhita. Over the centuries, yogis and spiritual seekers have embraced Trataka. They have done so not only for its practical benefits but also for its profound impact on the mind, body, and spirit.

Hatha Yoga Pradipika:

The Hatha Yoga Pradipika, authored by Swami Swatmarama in the 15th century CE, is one of the foundational texts of Hatha Yoga. It provides detailed instructions on various yoga practices, including Trataka. This text serves as a beacon, guiding practitioners through the ancient wisdom of Hatha Yoga and shedding light on the transformative power of Trataka.

Shiva Samhita:

Another significant text in the realm of Hatha Yoga, the Shiva Samhita, further elucidates the practice of Trataka along with various other yogic techniques. It underscores the pivotal role of Trataka in purifying the mind and preparing it for higher stages of meditation. Although the exact date of its composition remains uncertain, the Shiva Samhita is believed to have been written around the 17th century CE.

Gheranda Samhita:

Attributed to the sage Gheranda, the Gheranda Samhita is an ancient text that serves as yet another source of guidance on Trataka practice. It delineates Trataka as one of the six cleansing practices (Shatkarmas) in Hatha Yoga. This profound text, dated to the late 17th century CE, offers invaluable insights into the art and science of Trataka, enriching the yogic journey of seekers through the ages.

The Technique of Trataka:

The practice of Trataka involves fixing the gaze on a specific object without blinking until tears start to flow. Traditionally, practitioners use a small candle flame, but other objects such as a black dot, a symbol, or an image can also be used. Here’s a step-by-step guide to practicing Trataka:


Find a quiet and comfortable place where you won’t be disturbed. Sit in a comfortable meditative posture such as Sukhasana (easy pose) or Padmasana (lotus pose).

Select an Object:

Choose a focal point for your gaze. This could be a candle flame placed at eye level, a black dot drawn on a piece of paper, or an image placed at a distance of about two to three feet in front of you.

Light the Candle:

If you’re using a candle, light it and place it at eye level. Ensure that the flame is steady and not flickering too much.

Gaze Intently:

Fix your gaze on the chosen object without blinking. Keep your eyes open but relaxed. Try to maintain a soft focus and avoid straining your eyes.

Maintain Focus:

Keep your attention solely on the object. Notice its shape, color, and any subtle movements. Allow your mind to become fully absorbed in the act of gazing.

Blinking and Tears:

As you continue to gaze, you may notice a natural urge to blink. Try to resist blinking for as long as possible. Eventually, tears may start to flow. This is a natural cleansing process and indicates that the practice is working.

Closing the Eyes:

When it becomes too uncomfortable to keep the eyes open or when tears start to flow profusely, gently close your eyes and visualize the object in your mind’s eye. Hold this image for a few moments before releasing it.

Inner Stillness:

After completing the gazing practice, sit quietly with your eyes closed and observe the sensations in your body and mind. Notice any changes in your mental state and embrace the sense of inner stillness.

Benefits of Trataka:

The practice of Trataka offers a wide range of physical, mental, and spiritual benefits. Some of the key benefits include:

Improved Concentration:

Regular practice of Trataka enhances focus, concentration, and attention span, which can be beneficial for various aspects of life, including work, study, and meditation.

Stress Reduction:

Trataka induces a state of deep relaxation, helping to alleviate stress, anxiety, and tension. It calms the mind and promotes mental clarity and emotional balance.

Enhanced Vision:

By strengthening the eye muscles and improving visual concentration, Trataka can contribute to better eyesight and enhanced perception.

Mindfulness and Awareness:

The practice of gazing cultivates mindfulness and self-awareness, allowing practitioners to observe their thoughts, emotions, and sensations with greater clarity and detachment.

Balanced Energy:

Trataka helps to balance the flow of energy within the body, harmonizing the subtle energy channels known as nadis and promoting overall well-being.

Spiritual Growth:

With regular practice, Trataka can lead practitioners to profound spiritual experiences. It awakens higher states of consciousness and deepens the connection to the inner self.

Trataka is not merely a technique for improving eyesight or concentration. It is a profound meditation practice that opens the doors to deeper dimensions of the mind and spirit. By engaging in the ancient art of gazing, practitioners can unlock the power of focus, cultivate inner peace, and embark on a transformative journey of self-discovery. Through dedicated practice and sincere effort, one can experience the profound benefits of Trataka and harness its potential for personal growth and spiritual awakening.

In a world filled with distractions and constant stimuli, Trataka offers a sanctuary of stillness and clarity—a timeless path to the essence of being.

Also read :

“Meditation and Mindfulness”

“Serenity Under the Sky: How Outdoor Yoga Enhances Mindfulness”

“From India to Luxembourg : Unity Through Yoga”

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