Meditation · Beginner

Trataka (Candle Gazing) (Trataka)

A gentle focus practice: rest your gaze on a candle flame, then picture its glow with your eyes closed.

  • Gives a restless mind one clear point of focus
  • A calm way to wind down in the evening
  • An easy bridge into seated meditation

How to do it

  1. Sit in a quiet, dim room on a firm seat, with your back upright and relaxed.
  2. Place a candle about an arm's length away, with the flame at eye level.
  3. Breathe slowly. Rest your gaze softly on the flame. Blink whenever you need to.
  4. After about one minute, close your eyes. Picture the glow of the flame in front of you.
  5. When the glow fades, open your eyes and look at the flame again.
  6. Repeat two or three times. Start with 3-5 minutes in total and build up slowly.
Go gently: Never strain your eyes - blink freely and stop if they hurt or water a lot. Keep the flame away from hair, curtains and paper. If you have an eye condition, epilepsy or a history of migraines triggered by light, ask your doctor first.
From the Vedic texts · Hatha Yoga Pradipika 2.31-32

The Hatha Yoga Pradipika describes trataka as gazing steadily at a small object with a calm mind. We keep it gentle: a soft gaze, short sessions and no strain.

Trataka (Candle Gazing): common questions

What is Trataka (Candle Gazing)?

A gentle focus practice: rest your gaze on a candle flame, then picture its glow with your eyes closed. You will find it in our Meditation section.

How many minutes is Trataka (Candle Gazing)?

Plan on roughly 5 minutes. The steps suggest: Repeat two or three times. Start with 3-5 minutes in total and build up slowly.

Is Trataka (Candle Gazing) good for beginners?

It is marked Beginner on Prana Path. Follow the 6 steps slowly and never force it.

What should I watch out for with Trataka (Candle Gazing)?

Never strain your eyes - blink freely and stop if they hurt or water a lot. Keep the flame away from hair, curtains and paper. If you have an eye condition, epilepsy or a history of migraines triggered by light, ask your doctor first. This is general information, not medical advice - ask your doctor if you have a health condition.

What is the first step of Trataka (Candle Gazing)?

Step one: Sit in a quiet, dim room on a firm seat, with your back upright and relaxed.

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This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting.