त्राटक
One Flame, One Mind
The eyes are the gates of the mind. Steady the gaze upon a single flame, and the inner chatter — at first reluctant, then grateful — begins to settle.
Focal Point
Rest your gaze here
If a real candle is not at hand, let this flame be your steady point. Soft eyes, soft breath.
The Practice
Seven steps into the steady gaze
A gentle scaffold for your sitting — not a rule, but a remembering.
Prepare the space
Darken the room. Place a candle at arm's length, the flame level with your eyes.
Settle the seat
Sit with the spine upright. Settle the body, soften the breath. Let nothing be tense.
Open the gaze
Rest the eyes on the flame — not stare, not strain. A gaze that is soft and steady.
Hold without blinking
Do not blink as long as is comfortable. When tears come, let them. They cleanse.
Receive the inner flame
When you must blink, close the eyes fully. Watch the after-image bloom in the inner darkness.
Return to the outer flame
Hold the inner flame as long as it remains. When it fades, open the eyes and begin again.
Close in stillness
End with eyes closed, palms cupped softly over the lids. Sit one quiet breath more.
Variations
Three doorways into the same gaze
Bindu Trataka
A black dot on white paper at eye level. The mind has nowhere to wander — only the single point.
Lunar Trataka
The full moon on a clear night. Cool, devotional, kind to the eyes — and quietly transcendent.
Inner Trataka
Eyes closed, the gaze rests on the imagined flame at the brow centre. The practice goes within.
Gifts of the Gaze
What the flame quietly offers
Steadies the mind
Anchors restless attention to a single point, dissolving mental chatter.
Cleanses the eyes
Releases held tension; the natural tearing softens dryness and strain.
Awakens the ajna
Traditionally said to activate the third-eye centre and inner perception.
Deepens dharana
Builds concentration — the sixth limb of yoga — naturally and without force.