Karuna Yoga Vidya Peetham Bangalore

Trataka (Eyes Cleansing)

What Is Trataka?

Calm your mind with this Meditation technique.

Trataka is a meditation technique that uses the sense of sight to still the mind. Although you can practice Trataka by looking at a dot on the wall, the tip of your nose, or a star in the sky, it is traditionally—and most effectively, in our opinion—achieved by gazing at a candle flame.

Trataka means “gaze” in Sanskrit and while the practice may appear passive, it’s alchemical, enhancing one’s ability to dissolve distractions and cultivate clarity over time. The Hatha Yoga Pradipika defines the ritual as “looking intently with an unwavering gaze at a small point until tears are shed.”

In the subtle body, the eyes are the windows to our souls, and in the physical body, they’re the most complex of all the organs. Nearly half the brain is dedicated to vision, evidence for the connection between focusing your gaze and quieting your mind.

Trataka aligns with the definition of concentration offered in The Yoga Sutras of Patanjali, a text that’s widely regarded as the yogic bible. The Sutras say that in order to achieve inner peace we must first master meditation, which can be learned by focusing on a single object with uninterrupted attention. Unfortunately, staring at screens doesn’t count. In fact, it can have the opposite effect, as our growing addiction to technology is directly correlated to increasing stress levels and decreasing attention spans. Trataka counteracts this, working to lower anxiety and improve memory and concentration. And, like any new technique, it gets easier with time.


How to practice trataka?

Light a candle and place it on a small table so that the flame is exactly at eye level when sitting. Trim the wick and protect the flame from draughts so that it remains steady. Sit in any comfortable meditation asana with the head and spine erect.

Adjust the position so that the candle is an arm’s length away from the body. Close the eyes and relax the whole body, especially the eyes. Be aware of body steadiness for a few minutes. Keep the body absolutely still throughout the practice. Open the eyes and gaze steadily at the flame. Try not to blink or move the eyeballs in any way. Do not strain as this will cause tension and the eyes will flicker. The awareness should be so completely centred on the flame that body awareness is lost. If the mind begins to wander, gently bring it back to the practice. After a minute or two, when the eyes become tired or begin to water, close them gently.

Gaze at the after-image of the flame in the space in front of the closed eyes. If the image moves up or down, or from side to side, observe it and try to stabilize it. When the image of the flame begins to fade, try to bring it back. When the image can no longer be retained, gently open the eyes and gaze at the flame once more. Repeat the procedure for external gazing. Close the eyes once more and gaze at the inner image. Continue in this way 3 or 4 times. After completing the final round, practise the technique of palming 2 or 3 times, before opening the eyes. This completes the practice. Time of practice: Trataka may be perfo1med at any time, but the best time is at dawn or dusk when the stomach is empty.

How Long We Should Practice Trataka

Who is Beginners in yoga should gaze for 1 or 2 minutes only, and then close the eyes. For general purposes 5 to 10 minutes is sufficient. For spiritual purposes, trataka may be performed for extended periods of time under the guidance of a competent teacher. Those who suffer from insomnia and mental tension should perform this practice for 10 to 15 minutes before sleeping at night.

What is sequence for trataka?

Trataka should be performed after asanas, pranayamas, mudras and bandhas to steady the body and mind.

What is precautions for trataka?

In the case of eye ailments, such as eyestrain, astigmatism and even the early symptoms of cataract, see the alternative practices on the following page. People with myopia (short-sightedness) severe enough to warrant glasses should retain their glasses while practising trataka on a flame.

What is contraindications for trataka?

People suffering from glaucoma should not practise trataka. Epileptics should not practise trataka on a candle flame (see the alternative practice on the following page). Avoid practising trataka on the sun, as the delicate membranes of the eyes may be damaged.

What are the benefits of trataka?

This practice makes the eyes clear and bright. It balances the nervous system, relieving nervous tension. It improves the memory and helps to develop good concentration and strong willpower. It activates ajna chakra and is an excellent preparation for meditation.

What you’ll learn

  • Understand the fundamentals of Trataka Meditation, its history, and its significance as a powerful technique for developing focus and concentration.
  • Explore the ancient wisdom of sacred geometry and its symbolic representation as yantras, discovering the unique energetic frequencies each yantra carries.
  • Develop the ability to select appropriate sacred geometry yantras based on personal resonance and specific intentions for inner awakening and spiritual growth.
  • Cultivate the practice of Trataka Meditation, learning how to steady the gaze and create a bridge between external perception and inner awareness.
  • Harness the power of Trataka Meditation on sacred geometry yantras to awaken and stimulate the dormant potential of the third eye.
  • Experience heightened states of intuition and spiritual insight through the fusion of Trataka Meditation and sacred geometry yantras.
  • Cultivate a deeper connection with one’s inner self, exploring profound insights and revelations that arise from the practice.
  • Learn techniques to maintain a calm and focused mind, anchoring oneself in the present moment, even amidst distractions.
  • Recognize the transformative effects of Trataka Meditation and sacred geometry yantras in everyday life, improving decision-making and clarity of thought.
  • Establish a sustainable and personalized meditation practice, integrating the learnings from this course into one’s spiritual journey beyond the classroom setting.


  • Comfort with Gazing Practices: Since Trataka Meditation involves steady gazing, participants should be comfortable with sustained eye focus and understand the potential benefits and challenges associated with this practice.
  • Openness to Spiritual Exploration: An open mind and a willingness to explore the realms of consciousness, intuition, and symbolism are essential prerequisites, as this course delves into spiritual concepts and sacred geometry symbolism.


  • The Divine Gaze: Exploring Trataka Meditation with Sacred Geometry Yantras is a transformative and enlightening course designed to guide participants on a profound journey of self-discovery, inner awakening, and heightened intuition. Through the fusion of two ancient practices – Trataka Meditation and Sacred Geometry Yantras – this course offers a unique opportunity to tap into the realms of expanded consciousness and unlock the hidden potential of the third eye.
  • Trataka Meditation, a yogic technique of steady gazing, serves as the gateway to a focused and serene mind. As participants learn to harness their gaze on specific points within sacred geometry yantras, they will cultivate deep concentration, creating a bridge between the external world and their inner selves. The intricate patterns of these yantras act as symbols, each carrying a distinct energetic frequency, inviting profound insights and spiritual revelations.
  • Guided by an experienced instructor, participants will embark on an immersive journey of inner exploration. From understanding the significance of sacred geometry to selecting the right yantra for personal resonance, this course provides a nurturing space for students of all levels to embark on this path of inner wisdom.
  • Throughout the course, participants will develop a heightened sense of awareness, unveiling the dormant potential of their third eye. By harmonizing the mind, body, and spirit, they will access deeper realms of intuition and spiritual understanding, expanding their connection to the universe.
  • This course is designed to accommodate both beginners and seasoned practitioners, ensuring that each participant experiences profound growth and transformation. Engaging in meditative practices and inner reflection, students will witness the profound effects of Trataka Meditation and Sacred Geometry Yantras on their lives.
  • By the end of the course, participants will have developed a deeper understanding of themselves, discovered the power of sacred symbols, and cultivated a practice of trataka meditation that empowers them to navigate life with clarity, insight, and heightened consciousness.
  • Join us on this remarkable expedition of “The Divine Gaze: Exploring Trataka Meditation with Sacred Geometry Yantras,” and unlock the mysteries of the universe that lie within. Are you ready to embark on this transformative journey of inner exploration and spiritual revelation? Let us embark on this path of enlightenment together!
  • A clear breakdown of what is needed to take your course (additional materials, appropriate mindsets):
  • 1. A mindset to want to transform your state of being and be open for change and letting go of your old limiting beliefs
  • 2. A mindset that you really want to invest in yourself and take at least 21 days to follow this course and be ready for positive changes in your life
  • 3. A mindset to be open for a deeper connection with your authentic self

To Whom this course is for:

  • Anyone Open to Inner Awakening: Individuals seeking a transformative experience, open to awakening their inner vision and exploring the hidden dimensions of their being.
  • Those Drawn to Esoteric Practices: Individuals intrigued by esoteric and mystical practices, eager to explore the mysteries of consciousness.
  • Individuals Seeking Self-Discovery: Those on a journey of self-exploration, eager to gain deeper insights into their inner selves and personal growth.
  • Mindfulness Practitioners: Those interested in cultivating mindfulness and present-moment awareness through a unique fusion of meditation and sacred symbolism.
  • Those Drawn to Symbolism: Anyone fascinated by the power and meaning behind symbols and their potential to influence consciousness.
  • Seekers of Inner Clarity: Individuals looking to develop mental clarity, focus, and concentration amid the distractions of modern life.
  • Individuals Interested in Sacred Geometry: Anyone intrigued by the ancient wisdom of sacred geometry and its profound symbolic representations.
  • Spiritual Seekers: Those on a quest for spiritual growth, eager to unlock the hidden potentials of the third eye and expand their connection with higher consciousness.
  • Meditation Enthusiasts: Individuals with a passion for meditation seeking to deepen their practice and explore new dimensions of inner awareness.