Trataka for Eyesight

by Hardik Mehta

Trataka for Eyesight

Trataka for Eyesight

As per the Vedanta School of thought, yoga signifies the merging of the individual soul (atma) with the supreme soul (paramatma), representing the pinnacle objective of human existence. Initiating the journey of yoga entails the preliminary step of purifying both the body and the mind. This process is predicated on the belief that purifying the body and the mind is essential for commencing the practice of yoga.

Amidst the fast-paced nature of contemporary living, discovering pockets of serenity often seems like an indulgence. However, amidst the chaos, there exists a timeless practice that offers solace to the restless mind: Trataka. Rooted in ancient yogic traditions, Trataka, also known as steady gazing, is a powerful technique that not only enhances concentration but also fosters inner peace and spiritual growth.

Trataka is believed to have been practiced for thousands of years, dating back to ancient texts such as the Hatha Yoga Pradipika.

Understanding Trataka

Trataka involves the simple yet profound act of gazing steadily at a single point or object. Traditionally, practitioners focus their gaze on a candle flame, a black dot, or an image of a deity. However, any object with a distinct form can serve as a focal point for this practice.

The Practice

A glimpse of Trataka Kriya from Sayujya Yoga Course

(A glimpse of Trataka Kriya from Sayujya Yoga Course)

Trataka is a technique that involves steady gazing at a specific object or point. Here’s a detailed explanation of the practice:

Preparation: Find out a serene and undisturbed environment where you can comfortably settle. Sit in a comfortable position, either on the floor with your legs crossed or on a chair with your feet flat on the ground. Keep your spine erect but relaxed.

Selection of Object: Choose an object to focus on during the practice. Common objects used in Trataka include a candle flame, a small symbol or picture, a black dot on a wall, or even a specific point on the body like the tip of the nose or the third eye (the space between the eyebrows).

Setting Up the Object: Place the chosen object at eye level, roughly at arm’s length away from you. Ensure that the object is stable and won’t move during the practice.

Steady Gaze: Begin by softly gazing at the chosen object. Keep your eyes open but relaxed. Try to maintain an unwavering gaze on the object without blinking excessively.

Concentration: Focus your attention completely on the object. Let your gaze be gentle yet firm, as if you’re absorbing the essence of the object through your eyes. If your mind wanders, gently bring your focus back to the object without judgment.

Breath Awareness: While gazing at the object, maintain awareness of your breath. Notice the natural rhythm of your inhalations and exhalations without trying to control them. Let the breath flow effortlessly.

Duration: Start with a comfortable duration, perhaps 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice. It’s essential to listen to your body and not force yourself into prolonged sessions if you’re not ready.

Release: When you’re ready to end, gently close your eyes and take a few deep breaths. Slowly transition back to your surroundings, maintaining a sense of calm and centeredness.

Reflection: Take a moment to reflect on your experience. Notice any sensations, thoughts, or emotions that arose during the practice without attachment or judgment.

Consistency: Like any practice, consistency is key. Aim to practice trataka regularly, ideally daily, to experience its full benefits over time.

Benefits of Trataka

Enhanced Concentration:
Through the practice of Trataka, the mind learns to focus its scattered energies on a single point, thereby sharpening concentration and mental clarity.

Stress Reduction: By immersing oneself in the stillness of Trataka, practitioners can experience a profound sense of calmness, alleviating stress and anxiety.

Improved Eyesight: Regular practice of Trataka is believed to strengthen the muscles of the eyes and improve visual acuity, promoting overall eye health.

Heightened Awareness: As the mind becomes attuned to the subtleties of the chosen object, practitioners develop a heightened sense of awareness, both internally and externally.

Spiritual Growth: Beyond its tangible benefits, Trataka serves as a gateway to deeper realms of consciousness, facilitating spiritual growth and self-discovery.

Tips for Practicing Trataka

Start Slow:
Begin with short sessions of Trataka, gradually increasing the duration as you become more comfortable with the practice.

Remain Relaxed: While concentration is key, avoid straining your eyes or furrowing your brows. Maintain a sense of ease and relaxation throughout Trataka.

Embrace Stillness: Allow yourself to sink into the stillness of the present moment, surrendering to the flow of awareness without resistance.

Practice Regularly: Consistency is key to reaping the full benefits of Trataka. Set aside dedicated time each day to nurture your practice.

In a world filled with distractions, Trataka offers a sanctuary for the restless mind—a sacred space where inner peace and tranquillity abound. As you embark on your Trataka journey, may you uncover the profound wisdom that resides within, illuminating the path to true self-discovery and spiritual awakening.


While Trataka can be beneficial for many people, there are some contraindications to consider:

Eye Conditions: Individuals with certain eye conditions such as glaucoma, cataracts, or any other eye disorder should avoid Trataka or consult with a healthcare professional before attempting it. The intense focus and prolonged staring involved in Trataka can exacerbate these conditions or cause discomfort.

Psychological Conditions: People with certain psychological conditions such as schizophrenia, bipolar disorder, or severe anxiety may find that Trataka exacerbates their symptoms. It’s important for individuals with such conditions to consult with a mental health professional before practicing Trataka.

Recent Eye Surgery: Individuals who have undergone recent eye surgery should refrain from trataka until they have fully recovered and received clearance from their healthcare provider. Staring at a fixed point could potentially strain the eyes or interfere with the healing process.

Fatigue or Sleepiness: Practicing Trataka when feeling excessively fatigued or sleepy may not be advisable, as it requires a certain level of alertness and concentration. Attempting the practice in a tired state could lead to reduced effectiveness and may even increase the risk of accidents or injury.

Severe Headaches or Migraines: People experiencing severe headaches or migraines should avoid trataka, as the intense focus and concentration required may exacerbate their symptoms or cause discomfort.

Pregnancy: Pregnant individuals may want to approach Trataka with caution, especially during the later stages of pregnancy when hormonal changes and physical discomfort are more pronounced. Consulting with a healthcare provider before practicing Trataka is recommended.

It’s important to listen to your body and exercise caution when practicing Trataka. If you experience any discomfort, dizziness, or other adverse effects during the practice, it’s essential to stop immediately and seek guidance from a healthcare professional. As with any practice, it’s always a good idea to start slowly and gradually increase the duration and intensity as you become more comfortable and experienced.

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About the Author

Hardik Mehta Co-founder Sayujya Yoga

Hardik Mehta

Hardik is an E-RYT 500 & YACEP (Yoga Alliance Continuing Education Provider), Yoga Alliance, USA. He has been practicing yoga for the last 9 years. Prior to finding his true calling in Yoga, he was working with various corporates for 12 years in the Retail and eCommerce sector.