Candle Gazing Meditation (Trataka)

What is Candle Gazing Meditation?

Candle gazing, or Trataka, is a technique from the yogic tradition that involves focusing on the flame of a candle to enhance concentration and spiritual insight. This practice helps to calm the mind, improve focus, and develop inner clarity.

Steps for Candle Gazing Meditation

Set Up Your Space: Find a dark, quiet room where you can sit comfortably without disturbances. Place a candle at eye level about 3-4 feet away from you.

Lighting the Candle: Light the candle and ensure the flame is steady (no drafts in the room).

Grounding: Start with a few deep breaths to ground yourself and prepare for meditation.

Focus on the Flame: Gaze steadily at the flame without blinking. Allow your eyes to relax and your focus to soften.

Visualize the Flame: After a few minutes, close your eyes and visualize the flame in your mind's eye. Hold this image for as long as possible.

Return to the Flame: Open your eyes and gaze at the flame again. Repeat this process of focusing on the flame and visualizing it with closed eyes.

Breath Awareness: Synchronize your breath with your gazing. Inhale slowly as you focus on the flame, and exhale as you close your eyes and visualize it.

Duration: Practice for 15-20 minutes. Gradually increase the duration as you become more comfortable with the technique.

Reflection: After the meditation, sit quietly and observe any thoughts, feelings, or insights that arise. Note these in a journal.