Trataka Candle Gazing Meditation

Are your eyes feeling fatigued from hours spent in front of screens? Do you struggle to maintain focus amidst the constant distractions of modern life? Do you have a hard time seeing your path forward in life?  Perhaps you’re seeking relief from the persistent ache of minor headaches. If so, Trataka Meditation, also known as candle gazing, might be the solution you’ve been looking for.

Rooted in ancient Ayurvedic yoga practices, Trataka offers a holistic approach to addressing not only the physical strain of our eyes but also the mental and spiritual aspects of our well-being. Its benefits extend far beyond simple eye care, encompassing a range of advantages for body, mind.

As spring unfolds its vibrant energy, I find myself particularly drawn to Trataka. In this season of renewal, when the world bursts forth with new life, our bodies often reflect a need for balance. According to the principles of Chinese Medicine, the Wood Element may become imbalanced, and this may lead to issues within the Liver and Gallbladder organs and meridians which are closely associated with the eyes. Trataka offers a gentle yet powerful means of realigning these energies.

In the following sections, we’ll explore the transformative benefits of Trataka, from its ability to strengthen eye muscles and alleviate headaches to its profound effects on mental clarity and spiritual connection. Whether you’re a seasoned practitioner or new to the world of meditation, Trataka offers a path to wellness that is both accessible and deeply rewarding.

Ready to delve into the art of candle gazing and discover its transformational secrets? 

Watch the video below, or read on for instructions on how to do the meditation.  You may also want to check out my stress-relieving acupressure guide, which would be a wonderful accompaniment to this Ayurvedic technique.  You can get it here:self acupressure guide

Trataka Candle Gazing Meditation

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Benefits of Trataka

Since the eyes and vision are the anchor of awareness in Trataka, this meditation also related to the Wood element in Chinese Medicine, which rules over both our physical and spiritual vision. Balanced Wood energy gives us the ability to follow through on projects with more confident direction and less frustration & indecision. People perform Trataka in order to:

  1. tone the muscles of the eyes which may improve vision 
  2. relax and moisten the eyes
  3. relieve minor headaches
  4. calm the mind 
  5. release tension & stress
  6. develop mindfulness
  7. promote better sleep
  8. increase the power of your imagination
  9. stimulate your 3rd eye (Ajña chakra) and develop clairvoyance 
  10. connect with your spiritual light inside

How to do Trataka Candle Gazing Meditation

Trataka is one of the easiest, most relaxing meditations you can try. Even kids can do it!

Just know that this meditation is not appropriate for people suffering from migraines or severe eye issues, such as just had eye surgery. It’s also a good idea to go very slowly if one has had any psychological trauma.


  1. It’s best to be in a dim or dark room.
  2. Light a candle, placing it at the same height as your eyes.
  3. Sit about an arms length away from it in a comfortable position.
  4. Take a few deep breaths, relaxing your mind into your body.
  5. Gaze at the tip of the candle flame, the brightest part, without blinking.  Continue to gaze until your eyes start to water or for up to ~ 30 seconds.
  6. Then close your eyes and gently concentrate on the image of the flame that may still be present against your eyelids, or imagine the candle flame if the image disappears.
  7. Concentrate here for ~ 1 min. or so.
  8. Repeat this process 3 more times.

Once you’re done, take some deep even breaths with the eyes closed to fully come back. If you’d like, you can imagine that the candle flame is burning bright in your heart space, symbolic of the light inside you.

Be sure you blow out the candle!

I know you’ll feel great after doing this Trataka Candle Gazing meditation! Many blessings to you, friend!

Trataka Candle Gazing Meditation
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grounding centering and raising awareness meditations

Brandy Falcon L.Ac.

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