PA-0260
Trataka (Candle Gazing)
Trataka
Summary
A concentration technique fixing the gaze on a single point, traditionally a candle flame, sustaining that visual focus before closing the eyes to observe any after-image. It's a genuinely different kind of anchor than the internal techniques found elsewhere in this family, using external, visual concentration as the method.
“Let the eyes rest, blinking naturally, rather than forcing a fixed stare.”
Cue: “Gaze softly at a fixed point, blinking naturally, eyes closing to rest when needed”
Essence
The instruction to blink naturally, rather than forcing a fixed, unblinking stare, matters for real physiological reasons, not just comfort. Straining the eyes to avoid blinking creates fatigue and irritation that works against the technique rather than supporting it, and it's worth correcting directly rather than treating fixed staring as more disciplined.
Intention
To sustain a soft, fixed gaze on a single point, traditionally a candle flame, as a concentration technique, blinking naturally throughout.
What this pose develops
Physical
- •Visual concentration and eye muscle engagement
- •Traditionally associated with eye health when practiced with natural blinking, though this specific claim isn't something to present as medically established
Mental
- •Sustained external concentration, a really different technique than the internal anchors used elsewhere in this family
- •Traditionally associated with mental clarity and focus
Teaching concepts
- •Screening for any eye conditions, seizure history, or light sensitivity before teaching this technique
- •Cueing natural blinking explicitly and repeatedly, since forced staring is a common and counterproductive instinct
How to practise
- 1Set up a candle or other fixed point at eye level, roughly an arm's length away, in a draft-free location.
- 2Sit comfortably with a long spine.
- 3Rest the gaze softly on the flame or point, blinking naturally rather than forcing the eyes to stay open.
- 4Sustain this soft focus for a set duration, typically a minute or two to begin with.
- 5Close the eyes, observing any after-image that appears, letting it fade naturally.
- 6Rest with eyes closed for a moment before opening them or repeating.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Not applicable in the usual sense, beyond a stable, comfortable seated position facing the fixed point.
Breath
An easy, natural breath throughout, with no specific technique required.
Teacher’s eye
Screen for any eye conditions, glaucoma, recent eye surgery, or a history of seizures, before teaching this technique, given the direct visual and light involvement. Beyond that, watch for forced, unblinking staring, which is uncomfortable and counterproductive rather than a sign of better concentration.
Student practice
Reflect after practising:
- •Blink naturally. Forcing your eyes to stay open the whole time isn't the goal here, and it will just tire your eyes out.
- •If you have any eye conditions, light sensitivity, or a history of seizures, this technique may not be appropriate for you, and it's worth checking with a healthcare provider first.
Common movement strategies
Rather than mistakes, you may notice:
- •Start with very short durations, well under a minute of actual gazing, building tolerance gradually rather than attempting a long hold immediately.
Modifications
- •A fixed point other than an open flame, such as a small object or symbol, for anyone concerned about candle safety or open flame in the practice space.
- •Significantly shorter gazing durations for anyone new to the technique.
Props
Completion check
- ✓Rest with the eyes closed for a moment after the after-image fades, before opening the eyes fully or moving on.
Related poses
Prerequisites
Alternatives
Progressions
Regressions