Trataka (त्राटक) is the practice of fixed-eye gazing. It is a simple, classical preparatory practice that helps steady the mind and train attention — a useful support alongside Pranahuti Aided Meditation for seekers who find their minds easily distracted.
Traditionally practised on a candle flame or a small dot at eye level, it can just as easily be practised on the gazing point below. Begin with two or three minutes and extend the duration gradually.
Practice Trataka
Choose a duration and click Begin. The page will dim and a small point will appear at the centre. Gaze at it without blinking for as long as comfortable, then close your eyes and contemplate on the after-image.
Before you begin
- 1. Sit comfortably with your spine upright — floor mat or chair, whichever suits you.
- 2. Breathe normally. Let the body soften; keep the eyes relaxed, not strained.
- 3. Gaze at the point without blinking. If the eyes water, that's fine — close them and contemplate.
- 4. Click or press Esc anywhere to end early.
Why Trataka supports meditation
Trataka's value for a PAM practitioner is not the eye exercise — it is the moment when the outer gaze becomes steady and the inner attention settles behind it. That settling is the same quality of attention you bring into meditation.
After a session, close the eyes gently. Watch the after-image slowly fade. Many find that the mind is quieter for a while afterwards — a useful state in which to begin your regular meditation.
If you wear contact lenses, or if you have recently had any eye treatment, consult your doctor before beginning Trataka. Stop the practice immediately if it causes discomfort.