Trataka is a traditional yogic gazing practice. A simple form uses a steady visual point, relaxed posture and short periods of observation.
Navigator
Prepare the space
- Choose a quiet room with steady lighting.
- Place the object near eye level.
- Sit on a chair or folded blanket.
- Keep the spine upright and the shoulders relaxed.
Basic steps
- Observe several ordinary breaths.
- Look softly at the chosen point.
- Keep the face and jaw relaxed.
- Blink naturally when needed.
- Close the eyes after a short round.
- Notice the visual impression without forcing it.
- Return to ordinary seeing before repeating.
Suitable objects
- A small dot on plain paper.
- A simple symbol.
- A flower or stone.
- A teacher-guided candle practice.
Common mistakes
- Trying not to blink.
- Using a bright object for too long.
- Leaning the head forward.
- Continuing after the eyes feel strained.
Practice limits
Stop when the eyes feel dry, strained, watery or difficult to refocus. Use short rounds and learn candle-based or advanced forms from a qualified yoga teacher.
Trataka is effective way to improve your concentration power