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. 

Read Related Articles Below:

53 replies
« Older CommentsNewer Comments »
  1. saba
    saba says:

    Can someone tell me,what is difference between Trataka meditation and well known telepathy?
    Because i have read that with candle flame you practice telepathy.

  2. Goutami
    Goutami says:

    I am a student Inter 2nd year,IIIT. I am not able to concentrate on my studies. I want to attend eamcet and join MBBS next year ,but I am worried that I will not get . Please suggest me so that I can gain confidence and concentration and study well.
    Thank you

  3. kapil
    kapil says:

    i have red in books that tratak should not be started with
    a candle,there should be dot gazing or similer tasks first which helps to get you used to the mental strain.

  4. Vicki the astigmatism lady
    Vicki the astigmatism lady says:

    Can anyone let me know if Trataka meditation has any effect on someone with an Astigmatism?


  5. Jane
    Jane says:

    This meditation sounds wonderful and I intend to give it a try.

    I have a couple of questions. Firstly, my particular area of interest is improving memory. I can see how the Shoulder Stand could help with this because of the increased blood flow to the brain. I’m not too clear though, how the Supreme Yogic Breath exercise works.

    Secondly, you mention herbs too can help improve your memory and to take advice. Is this because different herbs are appropriate for different individuals?

    Thanks for your help.

  6. rahul
    rahul says:

    Hi Anmol,
    I am having problem in eye i can rarely see with my right eye and docs say it cannot be improved . can i do tratak exercise regularly or any other meditation plz guide me what to do thanks

  7. Peter
    Peter says:

    I love this meditation. I regularly have a candle burning for my essential oils whilst I am at the computer and it never occurred to me to use it for meditation. 5 minutes time out is lovely when you have been reading lots.
    Thank you very much for this. It is wonderful meditation.

  8. Trupti Mehta
    Trupti Mehta says:


    Yes – interviews can be unnerving at times :-)

    To help with concentration – doing the Trataka Meditation is known to be helpful. As well as Zazen Meditation Technique.

    For improving memory you can do the Shoulder Stand and the Supreme Yogic Breath.

    Please note that in addition to Yoga, Herbs and Diet also play a role in improving memory. I would recommend finding a good Ayurvedic practitioner who can guide you on this.

    Core abdominal work is great for interviews and public speaking….

    Do keep us posted and let us know if you face any issues.


  9. vijaya
    vijaya says:

    Hi Anmol,
    I am having problem of concentrating and retaining whatever I study. I am 36 years old and preparing for interviews. Please suggest me meditation techniques which would benefit me in less possible time.
    Thanks and Regards.

  10. sam
    sam says:

    Hey Anmol,

    I discovered this website couple of days back and have been quite hooked to it since then. Landing up on one great article after another!! But I guess I have been reading too much about what could possibly go wrong with meditation and hence, this question.

    Actually, I have been doing flame trataka (again on and off) mainly to help with the eyesight, and also, because I love that after image of the flame. Actually, I sort of multitask with this, as in I do it while lighting the evening diya (ghee diya), and do 1 mala (mental) of some chant. I wanted to know your opinion about if there are any potential dangers of doing mediation in such a manner (childish!!)?
    Also, can mediation lead to any problems if done on and off or not correctly, or at-best it will delay the cycle of getting results!!?


Trackbacks & Pingbacks

  1. Powerful Mantra Meditation to Open the Seven Chakras » says:

    […] 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. […]

  2. […] There are a bunch of other old threads here: How to work on concentration? How to increase concentration And you can look here: Meditation for Improving Concentration Practical Tips to Improve Concentration and Focus | Personal development for a perfect life Drinking too much coffee and having to worry about your parents being ‘mean’ can dampen your concentration levels. You may also wanna think about the REAL ISSUE of why you are finding it hard to concentrate? Why you find other things MORE tempting to do? Don’t you WANT to study? I am going through a similar ‘turmoil’. Your not alone __________________ Love conquers all, but if love doesn’t do it, try hard work. […]

  3. Powerful Mantra Meditation to Open the Seven Chakras | Article says:

    […] 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. […]

  4. Up For Articles » Blog Archive » Powerful Mantra Meditation to Open the Seven Chakras says:

    […] 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. […]

« Older CommentsNewer Comments »

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.