Improving Concentration

Meditation for Improving Concentration

Concentration Meditation Technique – Trataka

Yoga Meditation Method to Build Concentration

Trataka Meditation Technique to Improve Concentration: 

I have mentioned this timeless meditation technique briefly in several articles on Mastery of Meditation before, but now I would like to provide all the details regarding it, in order to help you learn and master it.

This meditation method is called Trataka or candle flame gazing, and it was introduced in the following 2 articles: Brain Development & Enlightenment Series Part 1: Awaken the Senses and Yoga Meditation Techniques – The Top 3.  It is now the eight guided meditation of our Free Online Guided Meditation Techniques Book.

Improving Concentration

Although Trataka is famous for being a meditation to build concentration, it has a solid list of other great benefits as well, which I will detail below.  This meditation technique comes from the school of Yoga, and has been widely embraced due to it’s simplicity and effectiveness.

Tools for Trataka – Concentration Meditation Technique: 

  • Candle, candle holder and lighter/matches.

Benefits of Trataka Concentration Meditation Technique: 

Primary Benefits: 

  • Terrific for building and improving concentration.
  • Builds mental fortitude, mental focus and willpower.
  • Calms the mind and bestows inner peace and silence.
  • Stimulates and activates the Third Eye Chakra (Ajna Chakra) to bestow wisdom, intuition and psychic powers.
  • Helps penetrate the veil of duality and see the non-dual nature of Reality.

Secondary Benefits: 

  • Improves the visual system.

Cautions for Trataka – Meditation for Concentration:

  • Be careful not to strain the eyes excessively when practicing this method.

Instructions for Practicing Trataka – Meditation for Concentration: 

  • Sit up in any comfortable relaxed position, preferably with the spine straight.  You may also sit on a chair to practice this meditation.
  • To practice this meditation your must hold absolutely still.
  • Place your hands in Gyan Mudra.  Such that the thumb tips and index finger are meeting, while the other three fingers are extended.  Rest your wrists gently on your knees with the palms facing slightly upward.  Gyan mudra will help you with your concentration.
  • Make sure the room is darkened and there is no breeze of any kind.
  • Light the candle and ensure that it is about 3 feet away from you and at eye level.  You may need to use a long candle holder to accomplish this.
  • Begin to gaze, without blinking, steadily at the candle flame for as long as comfortable.
  • Once the eyes tire or start to tear up, close them and then position the afterimage of the flame between the eyebrows at the center of the forehead (the physical trigger point of the Third Eye Chakra).
  • Focus on this afterimage, trying to keep it steadily fixed in the region of the Third Eye Chakra described above.  Your level of concentration will determine the clarity of the afterimage.  If the image wavers, moves or looses clarity, just reapply your concentration and restore the position.
  • Once the image fades out completely, open your eyes and begin again focusing on the candle flame.
  • Continue this cycle for 5-10 minutes.
  • As your capacity to concentrate and meditate grows, increase the time by increments of 5 minutes till you reach 20 minutes.  You may do this meditation even longer if you like.  It is not uncommon to practice this technique for up to 1 hour, by those who are passionate about building concentration and mental focus.

Meditation tips for Trataka – Meditation for Concentration: 

  • Try to get a decent size flame (make sure the wick is of good length).  It will help prolong the afterimage and make it easier to practice the concentration portion of the meditation.
  • Don’t strain the eyes during the gazing period.  Over time your eyes will adjust and allow you to concentrate on the flame for longer periods of time. 

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53 replies
Newer Comments »
  1. Govind
    Govind says:

    Hey just wanted few tips thats it..hope there are no charges as I thought its a free website..because I got your mail but by mistake while deleting other mails I think I deleted yours as well..

    Reply
  2. Govind
    Govind says:

    Hey
    I need help with concentration for studies. I tend to get distracted really quickly and because of this my studies suffer. What can I do to improve my concentration for reading (studies in general)?

    Reply
  3. Vijay Kumar Raisinghani
    Vijay Kumar Raisinghani says:

    Hi Anmol,

    Tratak is really an amazing technique for building concentration levels and mental clarity and one-pointedness. But, as it involves using our eyes as a means to building concentration and can be done at the most once or twice a day………can you suggest some other meditation techniques to build concentration that supplement Tratak so that faster gains can be achieved?

    Regards.

    Reply
  4. rohit
    rohit says:

    hello anmol,i have heard that trataka could also be practised on one’s own mirror image,moon and the sun.could you plz give me your opinion about this

    Reply
  5. vivek
    vivek says:

    can i do trataka meditation with my spectacles on.. i have myopia with astigmatism power -2.25 D…. i am very impressed with the trataka technique.. i don’t want to do the other technique (zen meditation , breathing technique)u recommended

    Reply
  6. Anmol Mehta
    Anmol Mehta says:

    Hi Cecilie,

    I was about to write your Yoga for Eyes article today, but was inspired by an enlightenment episode that took place during my morning meditation. So wrote about that while it was still fresh in my mind.

    Will put together the Yoga for Eyes article next week, be on the lookout for that then.

    Cheers,
    Anmol

    Reply
  7. Cecilie
    Cecilie says:

    Do you have an exercise that helps nearsightedness or better vision in general?
    I’d also like to say thank you for a very helpful web site! It’s amazing how much information and how many suggestions you freely give out! To me it’s a good example of ABUNDANCE! Thank you! I just need to practise more…

    Thank you, Cecilie

    Reply
  8. Jorge
    Jorge says:

    Is this meditation recommended for people who have eye problems? For instance, I have myopia(nearsightedness) and wanted to know whether the exercise is OK for me.

    Reply

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    […] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive blog, Free Kundalini Yoga Videos & Poses, offers the popular Free Online Guided Meditation Techniques E-Book. Also learn about concentration meditation by reading, Best Concentration Meditation Technique. […]

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