Yoga Beginner’s Guide to Tratak Meditation

Meditation has long been a useful yogic technique which has helped millions around the world achieve unity of mind and body. With time, this ancient technique has further transcended into different styles like mindfulness, spiritual, focused, mantra, and progressive relaxation meditation. One of these forms is Tratak meditation, also known as concentrated gazing.

Tratak meditation, also known as candle gazing meditation is one of the Shatkarmas which yogis use for internal cleansing. It improves your concentration, focus, and strengthens your eye muscles. Joining the best yoga retreat in India can help you know everything about this powerful meditation technique.

However, for you to really dive deeper into yourself using Tratak, there are a few simple tips to follow.

Important Points to Remember with Tratak Meditation

Given below are four important points you should remember when doing meditation;

  • You have to gaze at the object of attention until its subtle form manifests in your mind with closed eyes.
  • Your point of concentration or focus should be an external object or symbol.
  • The most commonly used symbol in this meditation technique is a candle flame (Jyoti Tratak). You can also use a bindi or dot on the wall.
  • The main purpose of focusing your eyes on an external object is to activate the internal vision and make it steady.

Apart from a candle, the object of focus in Tratak can be a Shiva Lingam, Yantra, the full moon, a star, or even the rising and setting of the sun. You should enroll in the 500 hour yoga teacher training India to know all about this meditation technique.

Do you know about the different forms of Tratak meditation? Read below to know the answer.

Different Types of Tratak Meditation

As stated above, Tratak meditation requires you to focus on an external object. It is why there are variations of this meditation technique.

With that said, given below are four types of Tratak techniques;

1. Diya Tratak

Here you focus on the flame of a candle or a lamp.

2. Bindu Tratak

You focus on a point on the wall. You can do this by focusing on a dark spot drawn on the wall or board.

3. Mirror Tratak

It is here that you observe your reflection in the mirror. You should join the 500 hour yoga teacher training in India to learn meditation from yoga gurus.

4. Visual Tratak

You do this by concentrating on an image. The image can be a picture related to your faith or religion.

If you are doing Tratak meditation for the first time, there are a few easy-to-follow tips for you.

Tips for Tratak Beginners

Given below are the tips to help you start a Tratak meditation practice as a beginner.

  • Be calm and do not expect quick results from Tratak meditation practice.
  • Set the initial time for practice between 10 to 15 minutes.
  • Keep your stomach empty before starting the session.
  • Wash your eyes with cold water before the practice.
  • Yoga experts recommend you do this practice during early morning.
  • Combine Minfulness or Vipassana meditation to detach from the thoughts.
  • Choose a peaceful place for the practice.

If you follow all the above-mentioned tips, there is a world of benefits you get.

Benefits of Tratak Meditation

Remember, any meditation done the right way would offer you tons of benefits.

With that said, given below are three major benefits of Tratak meditation.

  1. Since this meditation technique works on the connection between your eyes and mind, the biggest benefit comes to the optic region. Daily practice of Tratak meditation purifies your eyes and strengthens the eye muscles.
  2. Tratak meditation streamlines your mind’s thinking process which helps you get rid of anything interferring with a peaceful and deep sleep. In other words, you can get rid of insomnia or any other sleeping disorders.
  3. This meditation technique has proven itself beneficial at improving your mind’s ability to concentrate and focus on an object for longer periods of time. You should book the best yoga retreat in India to reap this benefit of Tratak meditation.

However, there are times when it is not advised to practice Tratak meditation.

Precautions for Tratak Meditation

Given below are a few precautions you should follow when practicing meditation.

  • Always choose a dark and quiet room.
  • Do not practice this meditation if you suffer from vision-related problems.
  • Make sure the object of focus is placed at eye level and neither too high or too low.

This is it! Your guide to practicing Tratak without any hassle.


In this age of constant distractions and stimulation it has become impossible to find a moment of quiet and peace. However, the practice of Tratak meditation under the guidance of a meditation expert can help you disconnect from the external world and focus on the internal.

All you need to do is look for the best yoga retreat in India and kickstart your journey to true peace and happiness.

Leave a Reply

Your email address will not be published. Required fields are marked *

casino siteleri canlı casino siteleri 1xbet