Trāṭaka

Meaning

Trāṭaka (त्राटक) derives from the root trak meaning “to gaze steadily.” It is the fourth ṣaṭkarma, but unique among them: while the other five purify the physical body, trāṭaka purifies the mind and develops concentration.

It is considered the bridge between ṣaṭkarma and dhāraṇā (concentration), the sixth limb of Patañjali’s aṣṭāṅga yoga. It is both an ocular cleansing and a meditative practice.

Techniques

Bahir Trāṭaka (External Gazing)

The fundamental practice, using a candle flame as the focal point.

HYP 2.31 describes:

“Looking intently without blinking at a small object until tears flow, the masters call it Trāṭaka.”

Preparation:

1. Dark room or with dim light
2. No air currents (the flame must be still)
3. Candle at eye level, arm’s length away
4. Sit in stable meditative posture

Procedure:

1. Adjust posture: straight back, relaxed shoulders
2. Breathe normally through the nose
3. Fix gaze on the blue part of the flame (base)
4. Keep eyes open, without blinking
5. Mind focused solely on the flame
6. When eyes water or urge to blink becomes strong, close eyes
7. Observe the after-image in the inner space
8. When the image disappears, open eyes and repeat

Duration: Start with 1-2 minutes, gradually increase to 10-15 minutes.

Antar Trāṭaka (Internal Gazing)

The complementary phase, practiced with eyes closed.

Procedure:

1. After bahir trāṭaka, gently close the eyes
2. Observe the after-image of the flame in chidākāśa (mental space)
3. Maintain attention fixed on this image
4. When it disappears, try to recreate it mentally
5. If the mind wanders, gently return to the image

This phase develops dhāraṇā (sustained concentration) and prepares for dhyāna (meditation).

Other Objects for Trāṭaka

Although the flame is traditional, one can practice with:

• Black dot painted on white paper (beginners)
• The full moon (very traditional, called chandra trāṭaka)
• The rising sun (only first minutes of sunrise, under guidance)
• A yantra (sacred geometric diagram)
• The eyebrow center reflected in a mirror
• The tip of the nose (nāsikāgra dṛṣṭi)

Benefits According to the Texts

HYP 2.32 declares:

“Trāṭaka eradicates all eye diseases, fatigue and sloth. It should be kept secret like a golden box.”

Physical effects:

• Strengthens eye muscles
• Improves vision
• Relieves eye strain
• Cleanses tear ducts
• Tears cleanse impurities from eyes

Mental effects:

• Develops ekāgratā (one-pointed concentration)
• Calms mental fluctuations (vṛttis)
• Increases willpower
• Improves memory
• Develops intuition (according to texts, “clairvoyance”)
• Prepares for deep meditation

The Gheraṇḍa Saṃhitā adds:

“By this practice śāmbhavī mudrā is attained and all diseases are destroyed. Therefore it should be practiced carefully.”

Precautions

• Do not strain the eyes — Close when necessary, blinking is natural at first
• Avoid with glaucoma or serious eye problems (consult ophthalmologist)
• Do not practice with contact lenses
• After trāṭaka: Wash eyes with cold water or practice netra śuddhi (eye bath)
• If persistent spots appear in vision or headache occurs, reduce duration
• Solar trāṭaka only at sunrise or sunset, maximum seconds, under guidance

When to Practice

• Best time: Night, in dark room
• Also valid: Before sunrise (brahma muhūrta)
• Frequency: Daily, 5-15 minutes
• Optimal sequence: After āsanas, before prāṇāyāma or meditation

Trāṭaka is especially useful for those who have difficulty meditating due to an agitated mind. External concentration prepares for internal concentration. Once bahir trāṭaka is mastered, antar trāṭaka (and eventually dhyāna) arises naturally.