Cultures throughout the world find the act of lighting candles a sacred ritual. From the colorful assortment that lights up a birthday cake to the mounds of flickering yellow sticks that brightens a Buddhist temple, human beings clearly find something very special in the glow of a candle.
According to ancient yoga texts, “trataka” is the practice of concentrating one’s gaze on a small, clear fixed object until the eyes tear. Some schools make a further distinction, with “bahiranga” meaning external concentration and “antaranga” denoting an internal concentration. For most of us, bahiranga is a much more approachable method, as we can pick an object at random and gaze upon it.
That being said, the text does insist that whatever the object, it should be small or subtle. The idea is to stare at it long enough until it leaves a momentary impression when the eyes close. As such, one should choose this object discriminately, as the point of the practice is to have this image serve as an anchor for the mind in the hopes of activating the inner potential.
While a myriad of objects such as a crystal ball, a full moon or the symbol OM can serve this purpose, the most popular object for trataka is a steady candle flame because light has a unique ability of leaving an impression for a long time after the eyes close. The phenomenon can be experienced when one enters a dark space after being out in bright, direct sunlight. Images in the daylight can leave an impression on the eyes as they adjust to the darker setting. As such, the candle flame in trataka begins as bahiranga and then transitions into antaranga.
The candle flame is also the ideal object of concentration because it is so neutral. The yoga texts warn of concentration on a symbol with too strong of an implied meaning, as the point of trataka is to leave the impression on the mind and have that impression stimulate specific energy centers. As such, concentrating on an image of disease and despair can lead to a rather depressing practice.
Here is how to approach trataka. First, find a dark, enclosed space without a breeze. Place a candle about 3 feet in front of the face, with the flame being exactly eye level. It is absolutely essential that the flame does not flicker and is perfectly still. Sit in a meditative potion and breathe steadily for a few moments to calm the body and close the eyes.
Open the eyes and gaze directly into the flame, just above the wick. Keep the eyes steady. Lower the eyelids if the eyes become sore or tired but do not blink. Stare as long as possible without blinking, up to 5 minutes or longer. When the eyes begin to tear, at a point where you can stand to look no longer, close the eyes and keep the mind empty.
Try to hold on to the image with the eyes closed as long as possible. If the image moves, bring it back to center and concentrate until the image disappears. Remain uninvolved in thoughts that arise. Practice for up to twenty minutes.
Trataka is most effective when done on an empty stomach. For a deeper examination of the min d, it should be practiced at night before going to sleep. The practice not only benefits the eyes, but is useful for alleviating the symptoms of depression, insomnia, anxiety and poor concentration as well. The yogis find great value in controlling the mind on one spot and believe that association and identification through the eyes and sight are major contributor to energy leakage. Complete absorption on an object induces a sense of withdrawal from the external world and encourages the mind to experience a state of transformation.
May you find a calm mind and a steady gaze to guide you on the journey of self-discovery. Om Shanti Om.
Born in Chicago, raised in small town Thailand, worked as a journalist for a US Military publication and reported from DC during the September 11 crisis. That drove me to yoga and beach life. Awe is my baby.
