Candle Gazing Meditation

Candle gazing meditation is also known as trataka, or yogic gazing. In Sanskrit, a classical language of Southeast Asia, the word “trataka” means to look or to gaze.
Candle meditation, with its historical roots tracing back to ancient Indian yoga traditions, finds mention in the Hatha Yoga Pradipika, a revered Sanskrit manual on yoga dating back to the 15th century.
This practice entails steady gazing at a focal point, often a small mark or candle flame, until tears fill the eyes, as prescribed by the text’s authors.
Believing in its potential to alleviate eye ailments, they advocated for its inclusion in yogic routines.
This sentiment echoes in the Gheranda Samhita, another classical Sanskrit manual elaborating on similar practices.
In a 2018 research article, the documented effects of trataka were highlighted, underscoring its historical significance and therapeutic potential. Furthermore, a study conducted in 2016 examined the impact of yogic visual concentration, including trataka, on cognitive function.
The Hatha Yoga Pradipika identifies trataka as one of six purifying techniques aimed at preparing the body and mind for various facets of yoga, including breath regulation (pranayama), meditation, and spiritual elevation.

Trataka is a tool for stress relief and relaxation. It can also improve sleep quality and might bolster selective attention, cognitive flexibility.

How to do candle gazing meditation

To do candle light meditation, we invite you to follow these steps:

1. Find your optimal time of day (first thing in the morning is ideal).
2. Find a dark, quiet space.
3. Sit straight, with the candle at eye-level.
4. Take a few deep breaths and settle in to your intention.
5. Set a timer for 1 minute to start (length of a practice will depend on a person’s experience).
6. Follow the movements of the candle flame with your eyes.
7. Observe your thoughts as they come up, but gently let them go without judgment. Don’t engage with them, just put them in the flame.
8. Make an effort to blink as little as possible.
9. Develop a sense that your eyes merge and become one eye, invoking the intuitive third eye chakra.
10. Finish with gratitude and a commitment to return.