How To Drop Into Your Next Meditation With Candle Gazing (Trataka Sadhana)

It can be difficult for some to drop into meditation and let their thoughts go. Candle gazing, or trataka sadhana, is one way to give your eyes something to focus on so you can get more from your meditation. Here's what it's all about, plus how to do it yourself.

Trataka sadhana, which loosely translates to "gazing ritual," is a practice within hatha yoga that involves staring at a single point—often a flame. It originated in India and is thought to strengthen the third-eye chakra, as well as deepen meditation practices in general.

Improving concentration and mindfulness is the object of this practice, and trataka sadhana remains an important tool in yogic traditions. It's believed that when the practitioner can fix their concentration on a certain point, all areas of their life will improve with their new, cleared vision and stronger sense of awareness.

There are a number of reasons candles are so helpful in meditation practice, reiki master Serena Poon, C.N., CHC, CHN, explains to mbg, with one of them, of course, being they give you a point of focus: "You can use the flame of your meditation candle to help you concentrate. Having a point of focus can help ease your mind from the energy of distracting thoughts," she says.

Connecting to the fire element, in particular, can also help you while meditating. "The element of fire is a powerful tool for transformation," Poon adds. "Your meditation candle can help you harness this energy to inspire personal growth." And not for nothing, the ambience candles create is relaxing and introspective, she says.

One study even found that elderly participants who practiced trataka sadhana for a month had significantly improved cognitive function1 compared to the control group.

One of the nicest things about candle meditations is you don't need much more than a candle (and anything else you like to use to elevate your meditations). Poon recommends selecting a candle that has been "thoughtfully created with natural ingredients and aromas that will enhance your meditation environment." It's also a good idea to go for candles that burn slowly, she adds.

This meditation from Poon couples the power of fire with the power of the full moon, to release old energy and call in the new, bringing about meaningful shifts. Though it's geared toward the full moon, it can be done at any time:

If your eyes grow weary from staring at the flame, one way around this is to gently close your eyes and picture the flame in your mind's eye. Perhaps through your eyelids you can still see the soft orange glow of the candle. Hold the image of the flame in your mind until you're ready to open your eyes again.

Poon recommends tapping into your intuition to guide your meditation rituals. "Meditation is a personal, introspective practice that is not one-size-fits-all," she says. "You will have an innate knowledge of the elements, crystals, and environment that you need to connect with deeper levels of connection and understanding."

No one ever said meditation was easy, and while, yes, candle gazing can help you maintain focus and concentration, it does take practice. Thoughts may still pop up, and the key is to allow rather than resist them. Hold your gaze on the candle, keep breathing deeply, and when your mind wanders, know it's OK, let it go, and come back to the flame.

There are so many types of meditation out there, from vipassana to TCM. And again, meditation isn't one-size-fits-all. Finding the meditation that works for you will help you better drop into your practice, and if gazing at a flame comes easily, it might just be the meditation for you.