Trāṭaka

Trāṭaka (Sanskrit: त्राटक "look, gaze") is a yogic purification (a shatkarma) and a tantric method of meditation that involves staring at a single point such as a small object, symbol or yantra such as the Om symbol, black dot or candle flame.^[1][2][3]

A woman practising trāṭaka with a candle flame

Description

Trāṭaka (Sanskrit: त्राटक), meaning “to gaze steadily,” is a classical yogic practice that combines visual concentration with meditative awareness. Traditionally, it is performed by fixing the eyes on a single external object—most often the flame of a ghee lamp or candle—without blinking until tears arise naturally. Ancient texts such as the Hatha Yoga Pradipika and Gheranda Samhita describe it as both a shatkarma (purificatory technique) and a meditation method, intended to cleanse the eyes, steady the mind, and prepare practitioners for deeper states of concentration.^[4]

In modern contexts, Trāṭaka is interpreted not only as a spiritual discipline but also as a practical tool for cultivating attention and reducing mental distraction. Contemporary practitioners often use it as a bridge between mindfulness and traditional yoga, while researchers have begun to explore its cognitive and emotional effects through controlled studies.^[5]

Process

For beginners, Trāṭaka can be approached in a simple, progressive manner:

1. Environment: Choose a quiet, dimly lit room free from drafts. Place a candle or lamp at eye level, about an arm’s length away.
2. Posture: Sit comfortably in sukhasana (easy cross-legged pose) or on a chair with the spine upright and shoulders relaxed.
3. Initial focus: Light the candle and gently fix your gaze on the tip of the flame. Allow natural blinking at first.
4. Steady gazing: Gradually reduce blinking, keeping the eyes open as long as comfortable. If tears arise, let them flow naturally.
5. Internalization: After a few minutes, close the eyes and visualize the flame at the Ajna Chakra (between the eyebrows).
6. Duration: Start with 3–5 minutes, extending to 10–15 minutes as comfort improves.

This step wise approach helps avoid strain while gradually building concentration and inner stillness.^[4]

Benefits

Both traditional accounts and modern research highlight potential benefits of Trāṭaka:

• Cognitive performance: A 2021 study reported improved working memory performance (Corsi Block-Tapping Task) after a single Trāṭaka session.^[6]
• Emotional balance: EEG studies suggest increased neural complexity, associated with cognitive flexibility and adaptability.^[7]
• Eye relaxation: A 2023 tele-yoga study found significant reductions in visual strain and mind-wandering after two weeks of practice.^[8]
• Meditative depth: Traditional sources describe Trāṭaka as a preparatory practice for deeper meditation, enhancing visualization and single-pointed focus.^[4]

Although promising, these findings are preliminary, and larger clinical trials are needed to confirm therapeutic applications.^[5]

Posture and Caution

Correct posture and mindful practice are essential for safety:

• Spinal alignment: Keep the back straight, chin slightly tucked, and shoulders relaxed.
• Eye comfort: Avoid forcing the gaze. Blink naturally if dryness occurs.
• Gradual practice: Beginners should limit sessions to short durations, increasing only as comfort allows.
• Medical caution: Those with eye conditions such as glaucoma or severe dry eye should consult a healthcare professional before practicing.