What is Trataka?

Trataka is meditation practice, is one of the six purification techniques, called Shatakarma of hatha yoga. It is the sanskrit word which means to gaze. the two most common type of practices are antara and bahya .

Antara trataka

Antara trataka is an internal practice where the gaze is focused on internal parts of the body with closed eyes. Like gaze between the eyebrows where the ajna chakra located. This point is the seat of the wisdom and intuition.

It is a powerful technique to develop inner vision and concentration. This practice is helps to reduce stress and anxiety. And helps in spiritual awareness.

Bahya trataka

In this practice , Practitioner concentrate/gaze on external objects. Like flame of the candle, flower, deity , sun , moon , stars etc . Most common practice of bahya trataka is performed with candle . It is done with open eyes. This practice makes the eyes strong inside out. Increase concentration and intuition power keep the mind still.

How to practice Trataka ?

  • Light a candle or diya and sit at least one meter/one arm distance from it with the flame at eye level.
  • Focus the gaze on the flame and keep its there without blinking for as long as possible.
  • As thoughts arise, acknowledge them then return to focus on the flame.
  • When the eyes start to water and tears flow, close the eyes and focus on the after-glow of the flame, bringing awareness to the third eye point.


  • Strengthens the eye muscles.
  • Purifies the eyes.
  • Treats eye disorders.
  • Relieves insomnia
  • Aids in treating depression
  • Improves concentration
  • Calms the mind.
  • Promotes emotional stability.
  • Boosts willpower

Note- Not recommanded For small kids. Not suitable for having weak visions or eye related problems.


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