Trataka · त्राटक

The Steady Gaze

One flame. One point. The wandering mind gathers itself into a single line of light.

Choose your duration
Open Gaze
Look softly at the whole flame. Let the eyes rest without strain.
10:00
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The flame settles.
Close the eyes now. The after-image of the flame will rise in the darkness behind your eyelids — let it float at the centre of the brow. This inner flame is the true object of Trataka. Rest with it until it fades on its own.

The Four Movements of Trataka

1

Open Gaze

Eyes soft and wide, taking in the whole flame and its halo. No effort to fix on any one point. The breath slows on its own.

2

Soft Focus

The gaze narrows to the brightest part of the wick. Blinking slows. If tears come, let them — this is the eyes releasing, a classic sign of correct practice.

3

Inner Image

Hold the flame without blinking as long as is comfortable. The outer world dims at the edges. The flame becomes the only thing that exists.

4

Darkness

Close the eyes. The flame reappears within as a glowing after-image. Concentrate on it at the eyebrow centre — the doorway Trataka was always pointing toward.

"Trāṭaka removes diseases of the eye and bestows the divine sight." — Haṭha Yoga Pradīpikā 2.31

Go Deeper Into Practice

Trataka is one of the six purifications. Explore the full path of concentration, breath and inner vision.

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