Trataka Meditation

Trataka means gaze in Sanskrit. In this type of meditation, we are going to gaze at the flame of a candle. You could also use the tip of your nose or a dot on the wall. There does seem to be something special about fire though. The Hatha Yoga Pradipika defines the ritual as “looking intently with an unwavering gaze at a small point until tears are shed.”

The Yoga Sutras of Patanjali can be considered to be like the yogic bible. The Sutras say that to achieve inner peace we must first master meditation, which can be learned by focusing on a single object with uninterrupted attention. Unfortunately, screen time doesn’t count, and in fact, it has the opposite effect.  The growing addiction to technology is directly correlated to increasing stress levels and decreasing attention spans. Trataka counteracts this, working to lower anxiety and improve memory and concentration. And, like any new technique, with practice, you will improve.

We start with a 10-minute practice. 

Try practicing Trataka once a day for a week. Write a short sentence or reflect after each session on how you feel and if you notice any improvements at the end of the week. My goal is to offer you lots of meditation techniques with the hope that you will find what works best for you. 

• 1.Find a comfortable seat, ensuring that your hips are higher than your knees and that the flame is at eye-level.

• 2.Fix your gaze on the flame in front of you, allowing your expression to soften.

• 3.Do your best to avoid blinking and close your eyes only when it’s absolutely necessary, most likely when they’ve begun to water.

• 4.The longer you resist blinking, the easier it will be to maintain the image of the flame with closed eyes.

• 5.Even after your eyes are closed, continue to visualize the flame in the center of your brow, also known as your third eye.

• 6.Work towards a steady and uninterrupted focus on the image of the flame, that simultaneously quiets the mind.

• 7.When you hear the bell, gently invite yourself back to the present moment by deepening your breath.

• 8.Blow out the candle and take a moment to notice how you feel.

view the flickering flame as a representation of the fluctuations of the mind, and the image that remains after the eyes are closed as a reminder that our greatest source of light comes from within.