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Trataka Meditation: Gazing Into the Depths of Stillness

Trataka meditation is a traditional yogic practice that involves intense and unwavering gazing at a specific point or object. This ancient technique is designed to enhance concentration, improve focus, and promote inner stillness. Trataka, which means “to gaze” in Sanskrit, is not only a method for developing mental discipline but also a profound means of turning the gaze inward and exploring the depths of the mind. 

Philosophy of Trataka Meditation

Trataka is deeply rooted in yogic philosophy, aiming to quiet the mind and heighten concentration. The practice is often considered a form of “external concentration” leading to “internal concentration.” Through the unwavering gaze, practitioners learn to transcend distractions, creating a pathway to inner awareness. 



Choose a quiet and dimly lit space for your practice. 

Sit comfortably on the floor or in a chair with your back straight and shoulders relaxed. 

Selection of Point of Focus

Choose a specific point or object to gaze at. This could be a candle flame, a small dot on a wall, or an image with a central point. 

Candle Flame Trataka

If using a candle flame, place it at eye level about three feet away. 

Light the candle and sit in a comfortable position, ensuring the flame remains steady. 

Gazing Without Blinking

Fix your gaze on the chosen point without blinking. 

Keep the eyes open and the focus steady, avoiding strain. 

Soften the Gaze

Allow the gaze to be soft and unfocused while maintaining attention on the chosen point. 

As you continue, your eyes may water, but avoid blinking if possible. 

Internalization of the Image

After a considerable time, close your eyes and try to visualize the chosen point or object in the mind’s eye. 

This internalization enhances inner concentration. 

Inner Stillness

As the internal image becomes clearer, focus on the stillness within. 

Shift your awareness from the external point to the serene space within. 

Closing the Meditation

Open your eyes slowly and take a moment to transition back to external stimuli. 

Reflect on the experience and appreciate the sense of inner stillness. 

Gradual Progression

With regular practice, gradually extend the duration of gazing. 

You may increase the intensity of concentration by reducing the size of the point or using a more challenging object. 


Trataka enhances the ability to concentrate and sustain focus.

The practice facilitates a deep sense of inner tranquility.

Gazing at a point can improve eye strength and focus.

Trataka is known to reduce stress and calm the mind.


Individuals with eye conditions or mental health concerns should practice Trataka under the guidance of a qualified teacher. 

Avoid straining the eyes; if discomfort persists, consult with an eye care professional. 


Trataka meditation serves as a bridge between external concentration and internal awareness, offering a gateway to the profound depths of the mind. Through the unwavering gaze, practitioners develop not only improved concentration but also a heightened sense of inner stillness and selfdiscovery. As a time-tested practice, Trataka continues to guide individuals on their journey toward mental clarity and inner serenity. 

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