Tratak

What is Tratak?

Tratak (Trataka) is one of the six classical cleansing practices (shatkarmas) of Hatha Yoga. Rather than working through the breath, it anchors the mind through the eyes: when the eyes are perfectly still, the mind tends to become still too.

It is traditionally practised with a ghee lamp or candle at eye level. Use a real candle in a dark, draught-free room if you can — or the animated flame in this player.

How to do Tratak, step by step

1. Place a candle at arm’s length (60–90 cm) with the flame at eye level, in a dim, draught-free room.
2. Sit comfortably with a straight spine. Take a few slow belly breaths.
3. Gaze softly at the tip of the wick, just below the flame. Try not to blink; let tears come if they do.
4. After about a minute, close your eyes and watch the after-image of the flame. Keep it centred.
5. When it fades, open the eyes and repeat. Begin with 3 rounds; build up gradually.
6. Finish by rubbing your palms together and cupping them over closed eyes.

What the science says

A randomised study in older adults found that one month of Trataka improved cognitive functions including working memory, attention and mental flexibility compared with a control group (Talwadkar et al., 2014). Practitioners also commonly report improved sleep and reduced anxiety, consistent with other focused-attention meditation research.

Benefits of Tratak

Tips for better practice

• Remove glasses or contact lenses if comfortable.
• If the eyes water heavily, close them and continue with the inner gaze.
• Practise at the same time daily — evenings work especially well.

Safety notes

Frequently asked questions

References

1. Talwadkar S., Jagannathan A., Raghuram N. (2014). Effect of trataka on cognitive functions in the elderly. International Journal of Yoga.