Méditation sur une bougie - Tratak


Tratak is a meditation technique that consists in gazing at an object, traditionally at a candle light. Tratak is also a Kriya (purification technique) for the eyes.


  1. Light a candle and place it at about one meter in front of you.
  2. Sitting in a meditation posture, back straight, neck in line with the spine, eyes open, hands interlocked or on the knees.
  3. Gaze at the candle light and try not to blink.
  4. After a moment, close your eyes and visualise the flame.
  5. Repeat the exercise 3 times. Each time, increase the time of gazing and visualising a little bit.
  6. Finish with eyes closed focused in Ajna, between the eyebrows.

When the eyes are kept open without blinking, a prickling sensation in the eyes can be felt, that will stimulate the lacrymal glands and contribute to reinforce the eyes.



  • Purifies and strengthens ocular globes.
  • Reenforces the optical nerve.
  • Stimulates the occipital lobe in the brain.
  • Stimulates lacrymal glands.
  • Reduces the amplitude and frequency of brain waves.
  • Regulates the heart rate.
  • Relaxes the brain and the nerves.
  • Relaxes the entire organism in depth.
  • Regulates sleep cycles.
  • Calms down the mind.
  • Increases the power of concentration and visualisation.
  • Develops Ajna chakra and abilities linked to inner vision and clairvoyance.


I can't sit with my legs crossed.

If sitting crossed legs is too uncomfortable, it is fine to sit on a chair or a meditation bench. The most important factor is to keep the back straight, to allow nerve impulses to freely circulate along the spine. A regular asana practice is a great help in that area because it progressively prepares the body (and the mind) to sit comfortably.

I keep on thinking when I meditate. What can I do?

The nature of the mind is motion. It is therefore absolutely normal to think when we begin to meditate. The intention is not to abruptly stop the activity of the mind. It would be like trying to stop a galloping horse in full speed. The idea is to gradually diminish the amount and strength of our thoughts, just like the rider inviting his horse to progressively slow down until it finally walks. The process is identical with meditation. By directing our attention towards a single object of concentration, such as the breath, a sensation, a sound, an image... senses are calming down and the brain naturally slows down its cognitive activity and reduces brain waves' frequency and intensity. It is essential to abstain from trying to control the mind only with cold will power. Even if it is sometimes a little confused and stubborn, it should be treated like a good friend, who just needs to be approached with patience, understanding and a soft perseverance.



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