A popular tratak meditation, tratak enhances concentration, helps calm the mind and improve eyesight. It is also believed to be a powerful method for eliminating complexes and phobias, soothing nervous tensions and insomnia, as well as strengthening the power of visualisation.

A simple yet effective technique, the meditation involves focusing your eyes on a point of light or an object for a few minutes without blinking. The object can be a candle flame, an after-image of a flame or even a black dot on paper. The room you are doing the practice in should be dimly lit to minimise distractions and help focus your attention. The duration of your gaze can gradually be increased as you become more comfortable with it.

Focusing the Mind’s Eye: The Practice of Tratak Meditation

Begin by sitting in a comfortable position, preferably on a dedicated meditation cushion to develop body steadiness. Breathe slowly and deeply to relax your whole body, including the muscles in the eyes. Make sure that the flame is at eye level so that you can focus your gaze steadily on it and not be distracted by surrounding objects or movement.

Maintain your gaze on the chosen object for as long as you can comfortably manage. If thoughts arise, simply acknowledge them and gently bring your attention back to the object of concentration.

Tratak is a beneficial practice for all types of people, but it’s especially useful for beginners who are new to meditation. The practice can be difficult to master at first, but with regular practice you will find that you are able to increase the duration of your gaze and focus on more complicated and advanced images or a particular mantra.