Tratak is an ancient yogic technique for developing concentration.
We all recognize the value of sustained focus. People who can give their full attention to study, work, or a chosen pursuit tend to move forward with greater clarity than those whose efforts remain scattered.
This article explores Tratak as a disciplined method of training attention. You will find an overview of what the practice is—and what it is not—how it relates to meditation, why many people struggle with it, and how it can be approached responsibly. The latter half of the article outlines seven traditional methods of Tratak, along with practical guidance and cautions drawn from experience.
Before we turn to technique, it is useful to clear up a few common questions that often surround this practice.
Questions This Article Addresses
- 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?
Before answering these questions individually, it helps to establish what Tratak actually refers to in its original context.
What Is Tratak, Exactly?
Tratak, also known as Tratak Kriya, is an ancient Hindu yogic practice used 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 quiet the mind and tap into a greater sense of awareness.
This practice has many forms and dates back thousands of years. Before we discuss how to practice Tratak to build rock-solid concentration, it is important to address a small but common confusion.
Tratak or Tratak Meditation—Which One Is Correct?
You may call it Tratak Meditation if you like. However, strictly speaking, Tratak is not meditation per se. It is the step that leads to meditation.
Let me explain.
Maharishi Patanjali states in Patanjali Yoga Darshan (पातंजल योग दर्शन) that Yoga has eight Angas:
यमनियमासनप्राणायामप्रत्याहारधारणाध्यानसमाधि योऽष्टावङ्गानि
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
- Samadhi
Let us focus on Dharana, the sixth limb.
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)
In simple terms, Dharana is the act of fixing awareness on a single object—which is precisely what Tratak involves.
Most people recognize this state immediately—not because they have mastered it, but because they know how rarely it occurs.
At the same time, it is understandable why many people refer to Tratak as meditation. To clarify this further, let us briefly look at the difference between concentration and meditation.
Difference Between Tratak and Meditation
Tratak (Concentration)
When you fix your consciousness on an object, and your total energy flows toward that point alone—making you unavailable to everything else—that state is concentration. This is the essence of Tratak practice.
Meditation (Awareness)
Meditation is different. Here, you are aware of everything happening within you and around you simultaneously. Rather than narrowing awareness to a single point, meditation involves openness.
Simply put, where concentration ends, meditation begins.
Concentration is a function of the mind. Meditation is the state reached when one transcends the mind.
Different Names of Tratak
Tratak is known by many names across traditions, such as:
- Siddhi (त्राटक सिद्धि)
- Sadhana (त्राटक साधना)
- Kriya (त्राटक क्रिया)
- Yoga (त्राटक योग)
- Vidya (त्राटक विद्या)
- Yogic Sadhana (त्राटक यौगिक साधना)
The names themselves are not important. What truly matters are the benefits of the practice.
Benefits of Tratak
Apart from improving concentration and building a steady mental focus, Tratak Kriya offers several additional benefits. It may:
- Improve Smaran Shakti (memory)
- Help regulate emotions
- Strengthen self-worth
Like any powerful discipline, Tratak also has limitations and risks. Understanding them is essential before proceeding.
Can Tratak Be Dangerous?
This practice can become problematic if approached with impatience or excessive force.
Progress takes time. Attempting to rush results can strain both the mind and the eyes. This does not make Tratak unsafe by nature, but it does require maturity and restraint.
As with any serious sadhana, awareness of its pitfalls is part of responsible practice.
Knowing this distinction is important—but understanding Tratak conceptually does not mean the mind is ready to practice it.
Why Most People Fail at Tratak
Many people begin Tratak with the intention of improving concentration, but only a few persist.
The most common reason is a misunderstanding of how the mind functions. Tratak demands something the mind naturally resists.
That demand is concentration.
The mind prefers movement. Left to itself, it wanders not out of malice, but out of habit.
It jumps from thought to thought, rarely staying in one place for long. When asked to remain fixed on a single point, it becomes uncomfortable and resistant.
Tratak is essentially a method of training the mind to stay where it is placed, for as long as one chooses.
However, the mind does not surrender easily.
How the Mind Sabotages Practice
When the mind cannot stop you from practicing Tratak, it often encourages excess instead.
It may suggest long, demanding sessions from the very beginning. This usually leads to burnout rather than progress.
The result is predictable: enthusiasm at the start, followed by frustration and eventual abandonment of the practice.
This pattern explains why many fail—not due to lack of effort, but because of over-effort in the wrong direction.
The Principle of Small Beginnings
The discipline responds best to gradual progression.
Begin with a small, achievable duration. Increase it slowly over time. This approach respects both the mind and the nervous system.
A practical method is to start with one minute on the first day, two minutes on the second, and so on, until reaching thirty-two minutes. For most forms of Tratak, this is considered a complete cycle of concentration.
Once this capacity is established, the focus shifts from increasing duration to maintaining steadiness.
Foundations of Tratak Practice
Patience
The practice develops concentration gradually. Depending on the individual, noticeable steadiness may take weeks or months.
This practice is not a quick remedy. It works through repetition, not urgency.
Consistency
Regular practice matters more than intensity.
Irregular efforts, no matter how strong, do not yield lasting results. A simple, repeatable schedule is far more effective.
Timing
Except for specific methods such as Sun Tratak, there is no rigid best time. Morning, afternoon, or evening practice can all be effective.
Diet
No special diet is required. Simple, nourishing food and adequate hydration are sufficient.
Only once these foundations are in place does it make sense to discuss specific methods of Tratak practice.
Seven 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)
Bindu Tratak is the most accessible and commonly practiced form of Tratak.
Take an A4-size sheet of paper and draw a dot at its center using a pencil. The dot should be roughly the size of a 25-paisa coin (similar to a large bindi).
Hang the sheet on a wall at eye level. Sit comfortably on a cotton cushion or aasana at a distance of about three feet. Take three deep breaths and gently fix your gaze on the dot.
During the initial days, discomfort or restlessness is natural. Do not resist it. With continued practice, the eyes and mind gradually adjust.
The long-term aim of Tratak Sadhana is to maintain an unblinking gaze for thirty-two minutes. While challenging, this becomes achievable through consistency rather than force.
2. Surya Tratak (सूर्य त्राटक)
The surface temperature of the Sun is approximately fifteen million degrees Celsius.
Surya Tratak involves gazing at the Sun and must be practiced with extreme care. Any negligence can permanently damage eyesight. For this reason, it should be practiced only at sunrise—never in mid-morning or afternoon.
Go to an open space such as a park or rooftop. Relax your body, take three deep breaths, and gently focus on the rising Sun.
Begin with very short durations and gradually increase, never exceeding fifteen to twenty minutes. Do not attempt to go beyond this limit.
Surya Tratak is considered one of the most potent forms of Tratak. Regular practice not only strengthens concentration but is also associated with increased confidence and inner authority.
3. Shakti Chakra Tratak (शक्तिचक्र त्राटक)
For this method, a Shakti Chakra image is required.
Hang the image on a wall at eye level. Sit comfortably, take a few deep breaths, and focus your gaze on the center of the chakra without blinking.
Sustaining an unblinking gaze may feel difficult initially. This difficulty is part of the training itself.
At times, unexpected images or forms may appear during practice. These experiences are not uncommon. Maintain steadiness and avoid reacting emotionally.
4. Agnishikha Tratak (अग्निशिखा त्राटक)
Agnishikha Tratak is commonly known as candle gazing.
Use a high-quality candle, as low-quality candles produce smoke that can irritate the eyes. If a candle is unavailable, a diya may be used.
Place the flame at eye level and turn off all artificial lighting. Sit at a distance of two to three feet. Take three deep breaths and focus on the tip of the flame.
Visual distortions or fleeting images may appear during practice. These experiences are generally temporary. Continue focusing without fear or excitement.
This method is better suited to the winter months, since fans or air conditioners can disturb the flame.
5. Chandra Tratak (चंद्र त्राटक)
Chandra Tratak is best practiced on a full moon night or within three to four days before or after it.
Lie comfortably on your back on a rooftop or open terrace. If lying down is not possible, sit on a chair and focus on the Moon.
Keep the eyes open for as long as comfortable, allowing the gaze to rest naturally without strain.
6. Agni Tratak (अग्नि त्राटक)
Agni Tratak involves gazing into an open fire and traditionally requires a forest or wilderness setting.
This method demands heightened alertness due to environmental risks such as wild animals and unpredictable conditions.
Psychological responses such as fear, restlessness, or disturbing imagery may arise during practice. For these reasons, this form is not recommended for most practitioners.
Improving concentration does not require exposing oneself to unnecessary danger.
7. Darpan Tratak (दर्पण त्राटक)
Darpan Tratak, or mirror gazing, involves focusing on one’s own reflection.
Sit comfortably in front of a mirror, either on a chair or on the floor using an aasana. Relax the body and allow the breath to flow naturally.
Choose either the left or right eye and maintain a steady gaze on that eye alone. Attempting to focus on both eyes simultaneously is not advisable.
Unusual visual or emotional experiences may occur, such as distorted reflections or feelings of unease. If discomfort becomes intense, discontinue the practice immediately.
This method is best attempted only after gaining stability through other forms of Tratak.
Concluding Thoughts
The purpose of this discussion is not to encourage intensity for its own sake, nor to present Tratak as a shortcut to mastery. Attention, once strengthened, does not automatically bring wisdom.
It simply makes whatever is already present more vivid and more difficult to ignore.
Practices that train the mind demand patience, proportion, and self-observation. Progress that is forced often leads to imbalance, while progress that is allowed tends to integrate naturally into daily life.
Tratak, when approached with restraint and clarity, can become a quiet discipline rather than an obsession—one that supports steadiness rather than strain.
With greater focus comes greater responsibility.