Trataka Sadhana – A much needed Candle Gazing Meditation
October 15, 2023

Trataka Sadhana – A much needed Candle Gazing Meditation

Candle Gazing Meditation to calm your mind. Trataka Sadhana

Have you ever forgotten your car keys, why you came into a room, or floundered for words on the tip of your tongue that can’t be found when most needed? Maybe a simple candle light meditation may help.

We can all do a beautiful and simple practice to bring us back to our centre, calm the mind and nervous system, and improve memory, cognition and concentration. In Sanskrit, it’s called trataka practice, meaning ‘to gaze’, and to take up this practice, one only needs a candle and a willingness to look with an unwavering, steady gazing into the flame of a candle.

Research continues to reveal the abundance of benefits of trataka, Candle Gazing Meditation, which includes:

  • Improving eyesight, eye problems, eye muscles and vision, concentration, intelligence and memory
  • Enhancing self-confidence, patience and willpower
  • Developing greater work efficiency and productivity, Calming the mind and providing inner peace and silence 
  • Bringing greater clarity in mind, being in the present moment and improving decision-making ability 
  • Helping to overcome mental, behavioural and emotional ailments 
  • Providing stress relief and deep relaxation 
  • Deepening sleep and curing sleep-related disorders such as headaches, insomnia, and nightmares.
  • Assisting with anxiety.

What you need to get started trataka candle grazing meditation:

  • A pure beeswax candle – no fragrance, no colours, no fluff. 
  • A safe, stable surface for your candle
  • A comfortable place to sit
  • A dark room, quiet space

How to perform the practice of Trataka Sadhana:

  1. Find your optimal time of day when you won't be disturbed—a dark, quiet space, dim light with no interruptions.
  2. Light a candle and sit. Your candle should be at eye level to prevent any body strain and at least an arm's length away.
  3. Sit straight and settle into a comfortable position. Some use a cross-legged position. Begin with closed eyes, breathing deeply, and sinking into your body. Feel the rising of any intentions that need to be seen for this particular meditation. Deep breath.
  4. Set a timer for 1 minute to start with (this can increase over time but it doesn't have to be for a long time). 
  5. Allow your central gaze to gently rest upon the single visual point of focus and let the image of the flame of the candle fill your mind and your breath.
  6. Observe your thoughts as they come, and gently let them go without judgment. There is no need to engage with them.  
  7. Relax the space between your brows. Make an effort to blink as little as possible. Breathe. 
  8. Develop a sense that your eyes merge into one eye, invoking the intuitive third eye chakra.
  9. Finish with gratitude for taking the time to connect with yourself. Thank your candle and blow it out. Your practice is complete.

Many find a peace in this simple candle meditation practice. A meditation technique with many positive effects , including improvements in your mental state, mental clarity and physical health. How often you use this form of meditation is up to you, every moment you spend is a good practice... maybe an add on to your usual practice of yoga?

We have a beautiful range of meditation candles perfect for your Trataka Sadhana practice. Our beeswax is pure, no added nasty's and offering a range of benefits when in your candlelight meditation. 

We have a beautiful range of meditation candles perfect for your Trataka Sadhana practice here: 

Taper candles are ideal for 1minute burn times.

If you prefer candle in glass, they are here.


 Written by Dr Sarah Lantz

References: 1.Kurup S, Chhugani M, Tamang EL. Trataka Exercise – Improving Vision and Memory. Int J Nurs Midwif Res 2017; 4(2): 57-60. Doi: 10.24321/2455.9318.201721; Swathi, P.S. Bhat, R., & Saoji, A. A. (2021). Effect of Trataka (Yogic Visual Concentration) on the Performance in the Corsi-Block Tapping Task: A Repeated Measures Study. Frontiers in Psychology, 12, 773049–773049.