Trāṭaka
A soft, unwavering gaze at one point; classically a candle flame, that gathers the eye's wandering into a single flame of attention.
How to practise
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Place a candle at arm's length, flame at eye height; room dim.
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Sit comfortably; soften the gaze onto the flame, the whole flame, not a point.
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Keep watching without blinking as long as comfortable; blink when you must.
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When the eyes tire, close them and hold the after-image at the eyebrow centre.
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Keep the inner flame as long as it fades; then open the eyes and rest.
Effects & fruits
- Rapidly steadies a scattered mind through the steadiness of the eyes
- Traditionally said to brighten the eyes and clear the "inner darkness"
- An open-eyed alternative for those who drift or dull with closed eyes
- A bridge toward visualization and inner-light practices
Precautions
- Eye conditions, migraine or light sensitivity; use a low flame or a dark object instead
- Never strain the gaze; blink when needed, tears are fine
- Do not practise candle-gazing late at night if it energizes sleep away
In the tradition
The Pradīpikā files trāṭaka under the six cleansings, not under meditation; because the attention it cleanses is the drifter’s attention. Modern eyes, raised on flickering screens, find it both harder and more profitable than any earlier generation did.
Sources & further reading
- Haṭha Yoga Pradīpikā , Svātmārāma (chapter 2, verse 31–32; trāṭaka among the cleansings)
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati