What is candle gazing meditation?
Candle gazing meditation is also known as trataka or yogic gazing.
historical and cultural background
Candle meditation has its origins in ancient Indian yoga practices. You can find early mentions of trataka in Hatha Yoga Pradipika, a 15th-century Sanskrit yoga manual.
Participants should calm down and stare at a small mark until their eyes fill with tears. A 2018 research article believed it could help cure eye disease. Another Sanskrit manual similarly describes the practice.
A group of researchers who studied the effects of yogic visual attention on cognitive performance in 2016 noted that Hatha Yoga Pradipika lists trataka as one of six body cleansing techniques to purify and prepare the mind and body:
- Yoga
- Pranayama, or pranayama
- meditation
- mental state
In Ayurveda
Ayurveda, or traditional Indian medicine, incorporates the theory of the five elements and is the guiding principle of Traditional Chinese Medicine (TCM).
Ayurvedic teachings list five elements:
- akasha (space)
- Wayu (water)
- Agni (Fire)
- Jarrah (water)
- prithivi (earth)
Ayurveda describes three basic combinations of the five elements, called doshas. These doshas govern a person's physical and mental health.
The dosage is:
- Vata (space and air). This dosha governs movement. Its basic ingredient is prana (vital energy or movement).
- Pitta (Fire and Water): This dosha governs transformation. Its basic components are called tejas (vital sparks, or insights).
- Kapha (water and earth). This dosha creates structure and lubrication. Its basic ingredient is called ojas (essence of life, or nectar of life).
Fire in the element helps with focus and cognition, which is related to the brain's gray matter and processing power.
Practitioners can invoke the fire element through candle meditation. This in turn refines radiance and enhances focus, cognition, and mental clarity.
Benefits of Candle Meditation
- Improve cognitive performance and concentration
- Improve memory and spatial attention
- Improve mental health
- Improve sleep quality
- Improve eye health
Digging deeper, here’s what experts and research have to say about the benefits of candle meditation.
Improve performance and focus
Notice that people who have difficulty concentrating often exhibit eye movements.
This is a sign of restlessness. Candle gazing involves concentration. This can also be a way to train and improve concentration.
A 2021 narrative review of 37 articles shows trataka promotes cognition. A small study 41 volunteers in the same year thought it enhanced working memory, spatial memory and spatial attention.
A 2016 study suggests that trataka may enhance selective attention, cognitive flexibility, and response inhibition.
A 2014 study of older adults suggested that trataka might improve cognitive abilities in older adults.
Mental Health
Meditation has long been used as a stress relief and relaxation tool.
A 2021 narrative review suggests trataka may have similar benefits. A 2020 study of teenage students showed it can help relieve anxiety.
Trataka gives the eyes and brain a job to do and the senses are no longer on high alert for safety. Instead the mind has a simple job to do.
Candle gazing meditation takes us outside the physical world by tapping into the third eye chakra, also known as the inner eye or intuitive eye, which can be calming. The third eye is believed to be located in the center of the forehead, above the area between the eyebrows, and is associated with spirituality and perception.
Candlelight meditation also evokes tears, a potentially purifying experience.
When practiced until the eyes water, it can produce a cleansing effect that not only removes debris from the surface of the eyes, but also debris accumulated in the mind, says Yoga Medicine Instructor and Healing Expert.
The mental health benefits of candle meditation extend beyond the practice.
Candle meditation isn't just for tranquility. It also brings inner strength. With inner strength, we can better cope with daily life. By learning these tools, we will not react or lose our temper.
Sleep quality
Because trataka helps with relaxation, it can also improve sleep quality.
A small 2020 study of 29 participants with insomnia showed that practicing trataka for 45 minutes a day for 10 days reduced the severity of insomnia and improved sleep quality.
eye health
Hatha Yoga Pradipika suggests that candlelight meditation may help prevent and support the treatment of eye disease.
However, modern, peer-reviewed scientific research is mixed:
- A 2021 narrative review suggests trataka plays no role in helping eye disease.
- A 2018 study suggests that trataka exercises may reduce intraocular pressure (IOP), or the pressure of fluid within the eye, in patients with glaucoma, a common cause of irreversible blindness.
- A 2021 randomized controlled trial suggests it may help improve eye pressure in people with type 2 diabetes.
- A 2014 study of 60 people aged 8 to 30 evaluated the effectiveness of treatments for myopia (also called myopia). The results showed no significant changes in vision among participants who practiced yoga therapy, including trataka.
- A 2018 study also showed that trataka is not an effective treatment for myopia.
Is candle gazing meditation safe?
Trataka is not recommended if you:
- Drug and alcohol abuse
- prone to epileptic seizures
- Have myopia, glaucoma, or serious eye disease
- A psychotic mental health condition, such as schizophrenia
Practitioners should never leave candles unattended or within the reach of children or pets. Always talk to your healthcare professional before starting any new practice.
How to do candle gazing meditation
- Find the best time of day.
- Find a dark, quiet space with no distractions.
- Sit up straight with the candle at eye level. This prevents tension.
- Take a few deep breaths and tune into your intention.
- Set a timer for 1 minute to start.
- Follow the movement of the candle flame with your eyes.
- Observe your thoughts as they arise, but gently let them go without judgment. Don't associate with them.
- Blink as little as possible.
- Develop a sense that your eyes merge and become one eye, calling upon the intuitive third eye chakra.
- End with gratitude and a promise of repayment.
It is recommended to practice trataka first thing in the morning, especially when starting out.
It's hard to start new behaviors at the end of the day when you're tired.
But it's not recommended to exclude end-of-day meetings, especially if you have trouble falling asleep. The duration of the exercises may vary.
Three to five minutes of practice is enough, but if you feel the urge to practice for longer, you can extend the time you imagine the fire in your head.
Beginners should start with a shorter length—no more than 5 minutes—for the best candle meditation experience.
You should start with something achievable. Otherwise, you may just reinforce any sense that change is too difficult.
Regardless of your experience, outside thoughts, such as your to-do list, may pop into your mind.
Just put them in the flame. Trust that anything worth remembering will actually become clearer after your session.
As you practice, you may feel a connection with your third eye.
She explains: Some people experience a tingling or slight sensation in their spine, neck and brain stem, from the center of the brain to between their eyebrows.
Still, it's best not to come into your practice expecting a specific experience. Instead, be open to what’s to come.
If it becomes a ritual then trataka is best. This can help strengthen your relationship with yourself.
Candle Meditation Sample Script
Settle into a comfortable position. Let your eyes rest gently on the focal point.
If your eyes are open, you can choose to gaze at the candle without blinking, which may cause your eyes to water and water, or you can gaze while blinking. If you wish, you can close your eyes and think about the inner light and intention you want to bring into your life.
Maybe you want to cultivate a foundation or send love and compassion, or feel the quiet hum of inspiration and whispers of gratitude in the light. Whatever your intention is, it is beautiful and correct. is yours.
If you're not sure what to focus on, you can make your candle gazing a space of curiosity. Calm and invite curious questions into the space or energize your meditation and yoga asana practice.
Pause and slow down and spend your sacred space in the light. Taking a few minutes or more to spend time in a sacred and awe-inspiring space is an inspiring way to energize and ground your yoga and meditation practice in your life.
When you are ready, cover your eyes with your hands and close them. Or, if you wish, you can open your eyes and stare into the darkness of your hands. Give yourself a gentle massage.
Thank you for taking the time to connect to the light outside and within. Thank you for the candle, if it's lit, blow it out. Your exercise is complete.
What does trataka need?
- A source of light or fire, usually a candle
- Provides a safe, stable surface for your candles
- a comfortable place to sit
- A dark, quiet room or space
From there, practitioners can get playful and find ways to activate the senses, especially by incorporating elements into their own space. Some of the projects she suggests are:
- natural elements such as branches or leaves
- water
- Stone
- flowers
- Journal or book inspiration
- The pictures you hold in your heart of divine beings, teachers, loved ones, and people and communities
light source
Trataka is usually practiced with candles, but practitioners can use the sun during the first 5 minutes of sunrise or the last 5 minutes of sunset.
It is recommended to use candles scented with lavender, sandalwood or rose to add some light aromatherapy. But it's not necessary, especially if the fragrance irritates you.
Meditating with white candles is associated with clarity and simplicity.
environment
The temperature of your meditation space should be comfortable for you—not too hot or too cold.
It should be dark and quiet. She recommends not playing music so you can focus on the practice, but calming tunes are acceptable if they help focus.
It is recommended not to sit on a recliner or swivel chair. Choose a seat that allows you to sit upright and high, such as a dining room chair or a cross-legged cushion.
Meditation cushions can make you more comfortable without compromising your posture.
frequently asked questions
Is candle meditation bad for your eyes?
Research on whether candlelight meditation is harmful to the eyes is limited, although experts believe it is generally safe for people with no pre-existing eye disease or history of mental illness.
Although traditional Ayurvedic texts claim it can help treat eye conditions, modern research is mixed.
If you have severe eye disease, myopia, or glaucoma, experts recommend consulting a doctor before practicing trataka.
How long should you do it?
There is no one-size-fits-all blueprint for trataka, and everyone’s experience with candle meditation will be different.
Experts say the length of practice will depend on a person's experience, schedule and personal preference. It is recommended to start with a shorter time span that you can achieve, such as 1 to 5 minutes.
Setting a realistic goal is important, especially since practicing requires considerable concentration.
What are the spiritual benefits?
Trataka is part of a holistic approach to health that includes mind, body and spirit. Spiritual benefits of candle gazing meditation may include:
- Reduce excessive rajas (passion, action and movement)
- Increase sattva (awareness and clarity)
- Improvement of intuition or mental vision
However, there is no scientific evidence to support these claims.
What should you get out of candle gazing meditation?
Ultimately, the candle meditation experience will vary from person to person. Generally speaking, practitioners can expect to see a light source, such as a candle, for 1 to 3 minutes before starting.
Eventually, your eyes will water and you will need to blink. Candlelight meditation can help you feel more relaxed and centered.
It improves concentration and memory, and you may find yourself sleeping better.
On the other hand, some people may not experience any benefits from candle gazing meditation. The more consistently you practice, the more likely you are to see results.
What Chakras Are Related to Candle Meditation?
Candlelight meditation is associated with Ajna or the third eye chakra.
It is also known as the intuitive eye and is believed to help people transcend the physical world. It is associated with spirituality, perception, intuition and connectedness.
take away
Candle gazing meditation can improve focus, cognition, mental health, sleep, and spiritual well-being. However, more research is needed to confirm this.
If you have an eye condition, experts recommend talking to a health care professional before starting the exercises. People who are prone to seizures or have certain mental health conditions should also talk to their doctor before trying it.
