Trataka Meditation: Candle Gazing for Focus & Calm

Trataka or Candle Gazing is a yogic meditation and a tantric exercise used to increase concentration and to open the Third Eye Ajna chakra.

Popularised by Shree Rajneesh (Osho), in Candle Gazing we focus our gaze on a candle or another object such as a yantra, a black dot, your own reflection in a mirror, a deity, or the sky. By doing so we create quite profound benefits, which we’ll look at in a moment.

What is Trataka Meditation?

Trataka, also called Candle Gazing, is a yogic meditation technique where you focus your gaze on a single object—like a candle, a black dot, or a yantra. This practice improves concentration, mental clarity, and emotional balance while calming the nervous system. Even a few minutes daily can sharpen focus and reduce mental clutter.

Trataka Meditation Instructions

Guided Meditation

 Script

1. You can choose any object to focus on. However, most people like to focus on a candle flame (do not do this if you have cataracts)
2. Place the object directly in front of you so that you are not looking to the left or right.
3. Sit with good posture. Place your feet squarely on the ground at shoulder-width.
4. Focus on the object while holding your eyes still.
5. We gaze in a specific way. The Hatha Yoga Pradipika says that we must “look intently with an unwavering gaze at a small point until tears are shed.” We must hold the eyes still without strain. 
6. After a few minutes you will probably notice tears rising. Gently close your eyes for a brief period and then open them and continue to gaze at your object.
7. Make sure you do not strain your eyes at any time during the practice. 
8. After you have gazed at your object for five minutes or so, close your eyes. You will see an image of your meditation object behind your closed eyes. Meditate on this internal image for ten minutes. 

Benefits of Trataka Meditation

Research from neuropsychologist Marcel Kinsbourne shows that focused eye fixation can reduce erratic eye movements linked to ADHD and anxiety. Similarly, EMDR (Eye Movement Desensitization and Reprocessing) therapy uses controlled eye movement to process trauma (“Shapiro, 1987“)

Mental Benefits

• Enhances concentration, memory, and willpower
• Clears accumulated mental/emotional issues
• Reduces anxiety and improves nervous stability

Physical & Cognitive Benefits

• Improves eye health and strength
• Balances brain hemispheres
• Helps with insomnia

Emotional & Spiritual Benefits

• Heightens visualization skills
• Increases patience and self-confidence
• Encourages suppressed thoughts to surface for processing

Summary

Trataka is a powerful method for calming your mind and developing your focus. It also makes a wonderful alternative to the conventional eyes-closed meditations. Indeed, that’s why many people like to use this method as a complement to their primary practice.

Sadly, there is less scientific research into Trataka than many other forms of meditation (like Vipassana or Mindfulness). Therefore, it is hard to recommend this as a primary discipline. However, I do recommend that you try it and see what benefits you observe.

It is interesting to note that gazing is used as a practice in many other cultures and traditions.

• Philosophers in classical Greece practised navel-gazing (omphaloskepsis),
• In the Orthodox Church, there is the practice of gazing at images and statues of saints.
• Theravada Buddhism includes Kasina Meditation, which is very similar to Trataka.
• In Taoism, there is Flower Gazing.
• And Kabbalah (Jewish mysticism) has a practice of meditating on divine geometry.

If you want to experience the full benefits of Trataka meditation safely and effectively, I offer private guided sessions. I’ll help you:

• Perfect your gaze without straining your eyes
• Increase focus and concentration quickly
• Integrate Trataka into your daily meditation practice

Book a private session today and start seeing results immediately.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.