How to do a Candle Gazing Meditation (Trataka)

Most meditation is done with your eyes closed, focusing attention inward. A trataka is a different type of meditation, where you keep your eyes open and focus on a small point or object. Frequently a trataka is done with a candle, and your attention is focused on the flame. A candle gazing meditation helps bring energy to the third eye, increases concentration, and improves memory. This article will cover everything you need to know to include this practice in your life.

Benefits of Trataka Meditation

Trataka sadhana is actually considered a type of hatha yoga, which helps with spiritual advancements. By channeling our thoughts and focusing our mind, we can regain wasted energy and move towards peace. Through consistent trataka meditation, you can increase your memory and find an increased state of awareness, which will hone your attention and focus.

Because this meditation is done with the eyes open, it’s a great option for people who have trouble containing their wandering mind. By concentrating on a physical object, it can be easier to stay focused. If you’re struggling with meditation, you should try a candle meditation and see if you have more success.

When your gaze is focused on the flame of a candle, you see nothing else. This allows your mind to fully focus on the candle as everything else in the room fades away from your awareness. At the same time, any invasive thoughts or distractions will also fade away.

How to do a Candle Gazing Meditation

Choose a quiet and darkened space where you will not be disturbed. Dim light is best for candle gazing, so close the curtains if it’s day. Remove distractions like phones or turn them off.

Select a level surface for your candle. This needs to be free of flammable materials and near eye level when you are sitting. Place the candle on the surface and light it.

Make sure you’re wearing comfortable clothing and the room is a comfortable temperature. If it’s chilly, a blanket or shawl can help you stay warm as you sit.

Sit on a chair, the floor, or a cushion, so the candle flame is at eye level and about 2 feet away. How you sit is up to you–choose a comfortable position. Just make sure you’re sitting up straight and can remain completely still while meditating.

Stare at the candle and allow it to be the main focus of your mind. Hold your eyes steady even if you feel distracted or bored. Your eyes may begin to water, but hold steady and the sensation will pass. If you blink or get distracted, just return your attention to the flame.

As you gaze at the candle, breathe. Focus on the sensation of the light flowing into you with each inhalation. As time passes, the room around you will fade until your only awareness is the flame.

When your meditation is done, lay down and close your eyes for five minutes. This will allow your mind and body to come back to full awareness before you continue your day.

Selecting a Candle for Trataka

While you can meditate with any candle, selecting candles of specific colors can influence your meditation and influence qualities of the self. Depending on your goals, you may find meditation with a candle of a specific color will increase the effectiveness of your meditation. When buying candles, pay attention to what the candles are made from and avoid any candles that contain toxic substances. Soy wax or beeswax candles are non-toxic and burn longer than other candle types.

Here are the qualities of different colors:

White – Purity, clarity, innocence, simplicity, completion
Gold – Abundance, prosperity, wealth, spirituality
Violet – Commitment, reverence, higher consciousness
Indigo – Imagination, insight, wisdom, clarity of thought
Blue – Creativity, self expression, communication, relaxation, trust
Turquoise – Independence, protection, healing
Green – Forgiveness, compassion, inspiration, hope, love, freedom, healing
Yellow – Ambition, inner power, self esteem, self respect, self discipline, confidence, courage, generosity
Orange – Sensuality and sexual energy, friendship, optimism, happiness
Red – Courage, strength, vitality, survival, family bonding
Pink – Empathy, loyalty

If you’re more interested in using a candle for aromatherapy purposes, check out these candles for meditation. Aromatherapy candles can also be used for a candle gazing meditation.

Looking for more meditation techniques? Learn how to start a meditation practice and how to meditate in the morning. If you’re interested in using mantras in meditation, learn how to use mala beads for meditation.