Tratak is an ancient yoga technique to build concentration.
Now, we all know how important it is to have a strong concentration:
People able to focus on studies, work, and passion with all their might are more likely to succeed in life than those who dabble.
In this article, I’ll share 7 powerful Tratak techniques and how to practice them to increase your concentration. But before that, let me clear the air a bit and answer some questions, such as:
- What is Tratak?
- Tratak or Tratak Meditation—which one is correct?
- What is the difference between Tratak and Meditation?
- What are the benefits of Tratak?
- Is there a “best time” for practicing Tratak?
Let’s get started.
What Is Tratak, Exactly?
Tratak or Tratak Kriya is an ancient, Hindu yogic practice, to develop mental power, improve concentration, and sharpen the ability to focus. It originated in Bharat (India) centuries ago and has been used by spiritual seekers of all kinds to help quiet the mind and tap into a greater sense of awareness.
It has many types, and this practice dates back thousands of years. Now, before we discuss how to practice Tratak to build a rock-solid concentration, let’s deal with a minor glitch, which is…
Tratak or Tratak Meditation—Which One Is Correct?
You can call it Tratak Meditation if that’s what you like, but you see, it is not meditation per se. Actually, it is the step that leads to meditation.
Let me explain.
Maharishi Patanjali states in Patanjal Yoga Darshan (पातंजल योग दर्शन) that Yoga has Eight Angas.
यमनियमासनप्राणायामप्रत्याहारधारणाध्यानसमाधि योsष्टावँगानि
यम, नियम, आसन, प्राणायाम, प्रत्याहार, धारणा, ध्यान और समाधि—ये योग के आठ अंग हैं । (योग• २ । २१)
- Yama
- Niyama
- Asana
- Pranayama
- Pratyahara
- Dharana
- Dhyana and
- Samadhi
Let’s focus on “Dharana” (sixth on the list):
चित्त को किसी एक देश-विशेष में स्थिर करने का नाम धारणा है ।
अर्थात स्थूल-सूक्ष्म या बाह्य:आभ्यंतर—किसी एक ध्येय स्थान में चित्त को बाँध देना, स्थिर कर देना या लगा देना धारणा कहलाता है । (योग• ३ । १)
So you see, Dharana is the act of concentrating your awareness on a particular object, which is what Tratak is.
But I understand that most people consider Tratak as a form of meditation. So, let’s understand how concentration and meditation differ.
Difference Between Tratak and Meditation
Tratak (Concentration)
When you fix your consciousness on an object (that’s exactly what we do in Tratak)—when your total energy flows towards that point only, and you become unavailable to everything else—that’s concentration.
Meditation (Awareness)
When you are aware and conscious of everything happening within you and around you simultaneously (unlike concentration, in which you’re focused on a particular object)—that’s meditation.
In other words, where concentration ends, meditation begins.
Concentration is a dimension of the mind, whereas meditation is the state you reach when you’ve transcended the mind.
Clear enough?
Cool. Let’s get back to Tratak.
Different Names of Tratak
Tratak has many names. For example: (Tratak):
- Siddhi (त्राटक सिद्धि)
- Sadhana (त्राटक साधना)
- Kriya (त्राटक क्रिया)
- Yoga (त्राटक योग)
- Vidya (त्राटक विद्या)
- Yogic Sadhana (त्राटक यौगिक साधना)
Names do not matter. What matters is the benefits of Tratak meditation. (Oops! Did I say “Tratak Meditation?” 😳 )
Okay, okay. You got me.
Benefits of Tratak
Apart from improving concentration power and building a rock-solid mental focus, Tratak Kriya has many other benefits. Tratak…
- Improves your Smaran Shakti (memory)
- Gives you better control over your emotions
- Increases your self-worth
Such is the power of this ancient yogic technique but that is not to say that Tratak does not have its negatives. It does.
Can Tratak be Dangerous?
Yes, Tratak can be dangerous if you push too hard to speed up the process.
Things take time. You can beat everything but time. So, trying too much too soon can affect your mental state (and your eyes as well).
Like everything else, Tratak also has its pitfalls. Let’s talk about them.
Many Start Practicing Tratak to Build Concentration But Only A Few Succeed. Here’s Why
Almost everyone fails at Tratak Sadhana, and that too at the beginning itself.
For the simple reason that they don’t educate themselves about how the human mind works. But you’re not everyone—you want to succeed at this, right? Well, then remember: In Tratak Sadhana practice, you’re trying to achieve something that your mind hates.
What’s that?
Concentration.
Yes, you read it right. Your mind hates concentration. Let me explain.
The mind does not want to stay at one point for too long. It is against its very nature. The fact is: your mind loves to move. (Notice how it jumps from one thought to another and then to yet another thought like a stubborn monkey on a tree).
When you try to fixate your mind on one point, it gets uncomfortable.
So this is what Tratak is all about:
Tratak is a yogic practice to train your mind to stay focused on a specific point for as long as you wish.
But don’t take your mind for a fool—it does not give up easily. It will do everything in its power to defeat you.
Beware! Your Mind Can “Play” You
Since the mind knows it cannot hold you back from practicing Tratak, it plays a trick on you:
“Oh, you want to improve your concentration? Great. Let’s practice for 1 hour daily.”
Do you know why?
Because the mind knows nobody can sustain such rigorous practice (at least not in the beginning).
Did you notice what happened here?
You wanted to practice Tratak to increase your concentration (and your mind hated you for that). Now, instead of saying a definite “no,” it manipulated you to go all out. The mind made it an ego issue for you: “Do this, or you’re a loser.” And you fell for it.
You began with great enthusiasm, but you quit soon (because it wasn’t humanly possible to practice for such long periods).
My point? Starting big is the reason why most people fail at Tratak. So, what is the solution?
Aim small.
Begin with a manageable aim. Take baby steps, and as you reach milestones, aim higher.
Here’s a simple strategy:
Start with one minute on day one. Then two minutes on day two, and so on. Keep increasing the duration until you reach thirty-two minutes (for all the forms except the Sun Tratak, more on that later). When you can focus on an object without blinking for 32 minutes, congratulate yourself. You’ve made it. From there, it’s just a matter of maintaining your practice.
Now let’s cover the fundamentals of this Sadhana, the basics.
Basics of Tratak
Patience
Just like anything, improving concentration with Tratak takes time.
It can take 21 days to 6 months, or even more to achieve unwavering focus. It all depends on how intense your concentration was when you began.
Now, let me warn you that Tratak is not a quick fix. It’s not like you’ve had a headache, you swallowed a pill, and it’s gone. It doesn’t work like that.
Don’t expect miracles by practicing it once—on the night before your exam day, which brings us to the next point.
Consistency
You must be consistent if you’re serious about developing concentration.
Don’t expect progress if you worked for a couple of days, then gave up, and resumed after a month. Nothing will happen.
Remember this golden rule:
Practice doesn’t make one perfect; consistent practice does.
Make a schedule.
Let’s say Mondays, Wednesdays, and Fridays. Or how about Tuesdays, Thursdays, and Saturdays? You decide. Don’t have the time right now? Then put it on hold, and begin only when you do.
Best Time
Most people believe that this Sadhana must be practiced only in the mornings.
Not exactly.
There’s no best time for it (except the Sun Tratak—more on that later). It’s okay to practice in the mornings, but evenings or even afternoons are fine, too. Don’t fuss too much about the time of day (or night).
Diet
You don’t need a special diet for this Sadhana.
Just stick with simple homemade food along with fresh fruits and vegetables, and you’ll be fine. Also, keep yourself hydrated because you’ll lose a lot of fluids in the form of tears during your gazing practice.
Now that we’ve prepared the ground for our Tratak Practice, let’s talk about the types of Tratak.
Tratak has many different forms (methods), but in this article, I have listed 7 of them (most of which I’ve practiced myself).
Seven Powerful Methods of Tratak
- Bindu Tratak (बिंदु त्राटक)
- Surya Tratak (सूर्य त्राटक)
- Shakti Chakra Tratak (शक्तिचक्र त्राटक)
- Agnishikha Tratak (अग्निशिखा त्राटक)
- Chandra Tratak (चंद्र त्राटक)
- Agni Tratak (अग्नि त्राटक)
- Darpan Tratak (दर्पण त्राटक)
1. Bindu Tratak (बिंदु त्राटक)
Here’s how to do Bindu Tratak:
Take an A4 size sheet, and using a pencil, draw a dot in the middle of it. Remember to keep the dot size similar to a 25-paisa coin (roughly the size of a large Bindi).
Now hang the sheet on a wall, and sit on a cotton cushion or “Aasana” at a distance of about three feet. Take three deep breaths and concentrate on the “Bindu” (the dot). You may feel uneasy during your initial days but don’t worry. That’s quite normal. You’ll get used to it.
Remember, the ultimate goal in Tratak Sadhana is to reach thirty-two minutes of staring at the dot (without blinking your eyes). It’s easier said than done but with consistency you can achieve that.
2. Surya Tratak (सूर्य त्राटक)
Fifteen. Million. Degrees. Celsius.
That’s the temperature of the Sun.
Sun Tratak requires you to concentrate on the Sun, and it can be hazardous if you’re not careful. Just a little carelessness and your eyesight will be gone—forever. That’s why Sadhaks practice this method in the mornings—at sunrise, and you must do the same. Never practice Sun Tratak in mid-morning or afternoon. Never.
Let’s discuss how to do it.
Go to a park or stand on the roof of your house. Relax. Take three deep breaths and concentrate on the Sun.
(A word of caution: You must start small and take it from there until you reach 15-20 minutes. Do not attempt to go beyond 20 minutes.)
Sun Trataka is one of the most powerful Tratak out there. And for a good reason. The Sun is the king of our solar system. Nothing comes closer to the sun in terms of power and authority. When you focus on the Sun, you start becoming like it. Not only will your concentration improve, but you shall also experience improved confidence, especially while dealing with authority figures.
3. Shakti Chakra Tratak (शक्तिचक्र त्राटक)
For this one, you’ll need a Shakti Charka.
Fortunately, I have the Shakti Chakra image I practiced at. Here it is. (You can take a printout of this picture.)
The method remains the same.
Hang the Shakti Chakra on a wall, breathe deeply, and concentrate on the center of the picture.
Again, you need to concentrate on the Shakti Chakra without blinking your eyes—that’s important. Now believe me when I say that focusing without blinking is hard as hell. But again, practice is the key. I did it, and you can do it, too.
Go easy. Keep practicing. And within weeks, it’ll be a piece of cake for you.
Warning:
You might witness some random (even scary) figures or images appear in the Shakti Chakra. Those pictures may either reflect your past lives or some unexpressed desires from this lifetime. Nothing to worry. Just Hang tight.
4. AgniShikha Tratak (अग्निशिखा त्राटक)
This method of Tratak uses “Agni” as its main element. Hence the name “Agnishikha Tratak.”
It’s roughly translated as Candle Gaze or Candle Gazing, and for this Tratak, you’ll need a high-quality candle. Inferior-quality candles release a lot of smoke which can be harmful. In case, a candle is not available you can also use a Diya.
Light the candle and put it on the ground, or fix it in a candle holder at your eye level. Now, turn off the lights (LED, Tubelight, etc.) and sit at a distance of about 2-3 feet. Take three deep breaths and concentrate on the tip of the flame.
While concentrating on the flame, you may notice some random images and might also start hallucinating, which, again, is expected—nothing to worry about. Just stay focused.
(This form is more suitable for winters because you’re not supposed to run a fan or AC while practicing it, as the airflow is likely to disturb the flame.)
5. Chandra Tratak (चंद्र त्राटक)
Chandra Tratak is best done on a full moon night or three to four days before and after the full moon night.
Here’s how to do it:
Go to the roof of your house and lie down on your back.
If that’s not possible, sit on a comfortable chair, concentrate on the Moon, and try to keep your eyes open for as long as possible.
6. Agni Tratak (अग्नि त्राटक)
I have practiced almost every form of Tratak listed in this article except this one.
Why?
Well, Agni Tratak requires you to go into deep woods (which I find eerie, but who am I to stop you?)
Like I said, I never did it, but here’s a possible way:
Go into a forest or a highly dense wild area, and collect some dry wood. Once you’re done collecting the firewood, start a fire. Now, sit about 6-10 feet away from the fire and concentrate on the flame.
You might hear some weird sounds or may notice some disturbing images in the fire. Fear, anxiety, or a weird restlessness may emerge within your being out of nowhere. You need to stay strong and keep at it. Continue concentrating on the fire, and aim for 32 minutes. (Not at once, of course.)
Here’s why I don’t recommend it:
Finding a forest is challenging unless you’re already living in one (which I doubt).
I also feel that traveling to a forest for the sake of improving concentration is not worth it. Even if you’re able to find a forest area, you’ll still need to be constantly vigilant during your Tratak practice because the danger of wild animals is always there.
Moreover, the “fire element” may attract paranormal entities (which are beyond human control). I don’t think you’d want to be in such an uncomfortable and life-threatening situation, would you?
7. Darpan Tratak (दर्पण त्राटक)
You may address it as Darpan Tratak Siddhi or translate it roughly as “Mirror Gazing.”
Unlike other methods of Tratak (which require you to focus on external objects), this method requires you to focus on yourself, on your eyes, to be specific.
Warning:
Darpan Tratak is highly risky, disturbing, and even scary at times. So, I recommend attempting it only after you’ve practiced certain other forms of Tratak.
Here’s how to do it:
Sit comfortably in front of a mirror. You can use a chair or sit on the floor on an Aasana (Yoga Mat). Relax, and breathe deeply—don’t try to control your breathing; let it be.
Once relaxed, choose either the left or right eye, and look into that eye of your reflection in the mirror. It’s next to impossible to look into both eyes simultaneously, so decide which one you’re going to focus on, and then keep looking into that eye. You may witness many weird things happening during your practice, such as:
- Strange faces or figures may appear in the mirror.
- At times, your face might disappear from the mirror, and you’ll be staring at a blank mirror.
- You may feel somebody (other than you) staring at you from inside the mirror.
(See, I warned you.)
Remember: If you notice eerie images or experience disturbing feelings, discontinue the practice immediately. You may not be ready for Darpan Tratak, yet. Give it a rest. Practice other forms first, and once comfortable, try this form again and see how it goes.
You Can Increase Concentration with Tratak
Most people believe that only sannyasins and sages can undertake Tratak Sadhana.
That’s not true.
You see, anyone with the right mindset and determination can practice and improve their concentration power with Tratak. And by ‘right mindset, I mean you must be clear about why you want to increase your mental focus and concentration. Is it because your best friend is doing it, and you don’t want to get behind? Or is it because you really want to develop your concentration?
Think about that.
Once you’re clear about the why, pick any Tratak method out of the seven outlined in this article and get started. Remember to aim small and go slow. Once you achieve the concentration you desire, use it with good intentions.
Remember: With GREAT Power Comes GREAT Responsibility.