Tratak Kriya: The Science Behind This Powerful Meditation Technique

Trataka Yoga, also known as concentrated vision is a powerful meditation technique. It is a part of Shatkarma, the six purification techniques in yogic practice, for cleansing the internal organs.

The primary purpose of Trataka Yoga is to enhance focus, stabilize the mind, and strengthen the eye muscles. It is considered an essential practice for concentration and deeper meditation.

There are various ways to practice Trataka Yoga, including Buddhist-inspired breath-focused meditation, Vedic mantra meditation, and mindful observation of bodily sensations. Each approach helps cultivate inner awareness and mental clarity.

(Read more – Yoga Poses for a Stronger Back)

Trataka yoga is believed to have started from the 15th century. It is considered a part of Hatha yoga. Under this, two different types of Tratak yoga are introduced-

• Bahiranga Tratak or 'external focused observation'
• Antaranga Tratak or 'internal focused observation'

(Read more - Yoga for Sciatica)

The process of doing Tratak yoga is simple and step by step, which can be easily done at home as well. You can do this yoga regularly by planning the following steps completely. This will benefit your body a lot-

• To do this yoga, first light a candle and keep it at eye level, make sure that the flame of the candle does not move due to wind.
• Sit in a comfortable meditation posture with hands on the knees. Breathe slowly to relax the body.
• Now close your eyes and after a few seconds slowly open them and try to stare at the flame of the candle without blinking.
• Without putting pressure on the eyes, keep looking at the flame as much as possible and then close the eyes if needed.
• With closed eyes, focus your entire attention towards the center of the eyebrows. In this state, imagine the flame of the candle in the mind and focus on it. Also study any color visible with closed eyes.
• When the image emerging within the mind disappears, continue this process for 5-10 minutes.
• If the mind wanders, focus on breathing.

(Read more - Kapalbhati Pranayama steps and benefits)

Keep these key points in mind while practicing tratak meditation:

• Trataka Yoga is most effective on an empty stomach, preferably between 4-6 AM after Pranayama practice.
• It can also be performed before bedtime for relaxation.
• The room should have balanced lighting—not too bright or too dark.
• A daily practice of 10-15 minutes is recommended for optimal benefits.
• Individuals with serious eye conditions like glaucoma should avoid Trataka Yoga. Additionally, those with mental health disorders such as schizophrenia or hallucinations should refrain from practicing it.

(Read more – Anulom Vilom Pranayama)

Although Trataka Yoga is primarily known for enhancing concentration, it also offers several physical and mental health benefits:

• Strengthens eye muscles and purifies the eyes by improving focus.
• May help alleviate nearsightedness with consistent practice.
• Enhances vision, concentration, and memory, making it particularly beneficial for students.
• Helps manage sleep disorders like insomnia, headaches, and nightmares.
• Calms a restless mind, promoting inner peace and relaxation.
• Supports mental, behavioral, and emotional well-being.
• Increases confidence, patience, and willpower.

(Read more – Compound exercises)

Trataka yoga is an effective and beneficial special yoga. Through this, you can increase your concentration power. If you have trouble concentrating, then this yoga can prove to be effective for you. For full effect, do Tratak yoga in a phased manner , and for this you can consult a skilled yoga instructor.