Steady Gazing
Trataka
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 2.31 — Hatha Yoga Pradipika, Chapter Two — Shatkarma and Pranayama
Gazing without blinking at a small object, usually a flame, until the eyes water.
The yogic view
Trataka is the cleansing act that works on attention rather than the body's passages. The Pradipika says it removes diseases of the eyes and sloth, and the later tradition treats it as the bridge from cleansing into concentration: the mind becomes one-pointed because the gaze is.
What research shows
Fixed-gaze practice is studied as a concentration technique. Trials report improved sustained attention and reduced state anxiety after a few weeks of daily practice, with effects comparable to other focused-attention meditations. The lacrimation is simply the reflex response to withheld blinking.
How to practise
- Sit in a dark, still room with a candle at arm's length, the flame level with the eyes.
- Gaze at the flame without blinking, keeping the body still.
- When the eyes water or tire, close them and hold the after-image at the brow centre.
- When the image fades, open the eyes and repeat.
- Practise ten to fifteen minutes, ending with palms cupped over closed eyes.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid with glaucoma, epilepsy, migraine triggered by light, recent eye surgery, or severe dry eye. Do not strain — close the eyes as soon as they are uncomfortable.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.