tantra · Kundalini Tantra, Swami Satyananda Saraswati (Bihar School of Yoga)
Trataka: Concentrated Gazing
A steady, unblinking gaze at a candle flame, then at its after-image behind closed eyes, used in this book's ajna chakra program to sharpen concentration and settle a restless mind.
The theory, briefly
Trataka means steady gazing. In this text it is introduced as one of the core practices for awakening ajna chakra (the eyebrow centre), alongside shambhavi mudra and nose-tip gazing, because sustained visual fixation is described as having a direct, disproportionate effect on mental stability relative to how simple it is to do.
The method works in two phases: first gazing at an external object (here, a candle flame) until the eyes tire, then closing the eyes and holding the after-image that appears at the eyebrow centre, treating the internal afterimage exactly as the external flame was treated — steadying it if it drifts, without straining. The text distinguishes this outer gazing (bahiranga trataka) from a further, purely internal form (antaranga trataka) done with eyes closed throughout, visualizing a chakra, yantra, or a small point of light.
The stated effect is that when the eyes are fixed and unmoving, the mind becomes correspondingly steady — physical stillness of the gaze is used as a direct lever on mental stillness, rather than trying to quiet the mind by working on thought directly.
The practice
Trataka on a Candle Flame
6–16 minutes · Comfortable meditative asana, in a dark, draught-free room if one's available — not required.
- 1If you have a candle or small lamp, place it at eye level, an arm's length in front of you. If none is at hand, the text itself lists other valid objects for this practice — a small dot or mark on a wall works just as well; use whatever's within reach.
- 2Sit in a comfortable meditative posture, straighten the spine, close the eyes, and relax the body — let it become as still and motionless as a statue.
- 3From now on, try to keep the body completely still for the whole practice. When ready, open the eyes and gaze steadily at your chosen point — the tip of the wick, or your dot — without blinking or moving the eyeballs, for two to three minutes.
- 4Let your whole consciousness center on that point, until you lose awareness of the rest of the body and the room. When the eyes tire or begin to water, close them and relax.
- 5Without moving the body, become aware of the after-image in front of your closed eyes — everyone has seen this after looking at a bright light; the same happens here.
- 6Hold this after-image directly in front of, or a little above, the eyebrow centre, eyes closed. If it drifts, gently try to stabilize it, without straining.
- 7When the image has appeared and faded for the last time, open the eyes and return to gazing at the external point; repeat this cycle for the length of the session.
- 8After the final round, gaze softly into the emptiness for a few seconds, then close the practice by resting the palms lightly over the closed eyes for a few quiet moments.
Not recommended for those with myopia, astigmatism, cataract, or glaucoma when gazing at a flame. Never gaze directly at the sun. Practicing trataka on a personal deity's image, a guru's photograph, a mirror image, or another person's eyes carries certain risks and should only be done under a guru's guidance.
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