Hour 33 Meditation – Trataka – Gazing into the Infinite
Trataka – Gazing into the Infinite
Introduction: The Eye as the Door to Consciousness
The ancient yogis learned that the eyes are not only tools for observing the external world—they are also portals to the internal world of the soul. Through the simple yet deep practice of Trataka, or steady gazing, they cultivated a means to calm the mind, awaken inner sight, and open awareness to infinity.
Trataka is a method of one-pointed concentration (Ekagrata). The term Trataka comes from the Sanskrit root “trat,” meaning “to gaze” or “to look intently.” But beyond mere physical gazing, Trataka is a doorway to the formless, where the known dissolves and the infinite space of consciousness opens.
In this module, we’ll explore the traditional practice, deeper significance, variations, and modern relevance of Trataka in meditation and yogic development.
1. What is Trataka?
Definition:
Trataka is a meditation practice of constant, concentrated staring at one object (typically a flame, symbol, or black dot) without blinking, followed by inner visualizing and sensing.
“Trataka steadies the mind, removes sloth, and sharpens the vision. It is the gateway to Dharana and Dhyana.”
– Hatha Yoga Pradipika (2.31)
2. Benefits of Trataka: A Multifaceted Practice
Physical Benefits
| Benefit | Explanation |
| Improves eyesight | Strengthens eye muscles and improves coordination |
| Balances the nervous system | Activates parasympathetic response and soothes anxiety |
| Detoxifies tear ducts | Gentle blinking purifies and revives the eyes |
| Relieves insomnia and headaches | Brings about deep calm and mental clarity |
Mental and Spiritual Benefits
- Improves concentration and memory
- Creates willpower and inner discipline
- Opens Ajna Chakra (Third Eye center)
- Fosters inner silence and intuition
- Leads towards Dharana (concentration) and Dhyana (meditation)
3. The Classical Trataka Technique
Preparation:
- Select a quiet, darkened room
- Sit comfortably in Padmasana, Siddhasana, or chair with spine straight
- Put a burning candle at eye level, around 2 to 3 feet from the eyes
Step-by-Step Practice:
| Phase | Description |
| External Gazing (Bahir Trataka) | Look firmly at the flame without blinking. Concentrate on the tip of the flame. Do not strain the eyes. |
| Tear Stage | Eyes will water eventually—do not blink. Allow tears to purify the eyes. |
| Closing Eyes | Close eyes slowly and imagine the afterimage of the flame between the brows. |
| Internal Gazing (Antar Trataka) | Concentrate on the image in Ajna Chakra space as much as possible. Allow it to fade into silence. |
| Relaxation | Slowly open eyes. Rub palms together and position gently over closed eyelids. |
Begin 3–5 minutes and work up to 15–20 minutes as eyes get accustomed.
4. Various Trataka Objects and Their Symbolism
| Object | Symbolic Meaning | When to Use |
| Candle Flame | Transformation, pure awareness | Ideal for beginners |
| Black Dot on Wall | Centering, emptiness, void | When looking for mental stillness |
| Yantra (e.g., Sri Yantra) | Geometrical portal to cosmic order | To balance energy and intense concentration |
| Deity Image (e.g., Shiva) | Surrender and devotion | Bhakti-type meditation |
| Own eyes mirror | Inquiry into self, inner reflection | To experienced meditators |
| Moon, Star, Sky | Boundless space, transcendence | Employed during outdoor meditation |
5. Osho on Trataka: Object to Objectlessness
Osho loved the ancient method of Trataka but cautioned seekers that it is not the goal, but a tool to move beyond the mind. He stressed the instant the object disappears, and the vision is empty, that’s where meditation really starts.
“Look long enough at anything with love, with totality, and it becomes a mirror into your own being. Then there is no flame, no yantra—only you, reflected in vast emptiness.”
– Osho
Osho also promoted inner Trataka—staring into the inner third eye space, and allowing awareness to sink into stillness. His focus wasn’t on technique but on absolute awareness and loose intensity.
6. Common Problems and Solutions
| Challenge | Reason | Suggested Solution |
| Excessive blinking | Dry eyes, straining | Release tension in face, blink softly, don’t force |
| Mind distractions | Wayward mind | Gently return attention to flame |
| Visual weariness or headache | Over practice | Reduce length, practice habitually but in stages |
| Weak inner visualization | Lack of focus or preparedness | Strengthen Dharana with mantra or breath concentration |
7. Trataka and Ajna Chakra
Trataka is perhaps the most powerful method to awaken the Third Eye center, or Ajna Chakra, the center of intuition and subtle awareness. With regular practice:
- Thought activity decreases
- Intuition is stimulated
- Inner guidance develops
- Dreams become more vivid and conscious
- Meditative states deepen
8. Advanced Applications of Trataka
- Trataka on the Sky (Akasha Trataka): At night, look at a single star or the moon; it causes expansion and letting go
- Mirror Trataka (Atma Trataka): Look into your own eyes in a mirror—elicits deep emotions and deepens self-inquiry
- Darkness Trataka (Jyoti Rahit Trataka): Look into a totally black space—breaks down boundaries and causes formless awareness
These higher forms should be practiced only after one has mastered simple Trataka and under the guidance of an expert.
How Trataka Levels the Ground for Meditation
Trataka is a bridge from sense-based distraction to one-pointed stillness. In the Eightfold Path of Patanjali, it facilitates one to transition from Pratyahara (senses withdrawal) to Dharana (concentration), which invariably ripens into Dhyana(meditation).
Through Trataka:
- The mind’s scattered energy is collected
- Inner turbulent waters become peaceful
- The light of awareness is centered and intensified
Reflective Questions for Inner Work
- What is going on inside you when you look steadily without distraction?
- Can you notice the subtle transition from outer seeing to inner seeing?
- Have you experienced any difference in your mental clarity, dreams, or intuition since starting Trataka?
- What inner symbols or feelings come up during inner Trataka?
- Can you look without seeking or expectation—just witnessing?
Suggested Practice Plan (Beginner to Intermediate)
| Week | Practice Duration | Focus Area |
| 1 | 3–5 min | Candle flame, relaxation |
| 2–3 | 5–7 min | Afterimage visualization |
| 4–6 | 10 min | Inner gaze + visualization |
| 7+ | 15–20 min | Alternate between candle and black dot; observe inner silence |
Conclusion: The Eye Becomes the I
The outer vision, through Trataka, becomes an inner exploration. When you stare intensely at a flame or symbol, gradually you start to observe beyond form, beyond mind, beyond time.
Finally, seer, seen, and seeing melt into each other, and what is left is pure presence, boundless and radiant.
“In Trataka, the eye is stilled—then the mind follows. Where the mind is steady, the soul shines forth.”