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

Problem

Reason

Recommended 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

Dull 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)

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.”