Overview & Traditional Lineage
Steady Gazing (Trataka) is a classical meditation rooted in Gheranda Samhita; trataka. Looking at one point without blinking until the eyes water, then closing them and watching the after-image. Rousing, and the strongest concentration practice here.
Primary Goals: Focus, Energy. Themes: Concentration, Dullness.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Set a candle, or any small steady object, at arm's length and level with the eyes. | 20s |
| 0:30 | Sit upright. The head does not move for the next few minutes. | 18s |
| 0:56 | Look at it. Not at the whole flame — at one point, the base of it. | 25s |
| 1:31 | Do not blink if you can help it. When the eyes water, that is the practice working, not failing. | 35s |
| 2:18 | Keep looking. Thirty seconds to a minute is plenty at first. | 60s |
| 3:25 | Now close the eyes. There will be an after-image. | 20s |
| 3:50 | Watch it. It will drift and change colour and slowly go. | 45s |
| 4:42 | When it is gone, open the eyes and look again. | 40s |
| 5:29 | Three rounds is enough. Concentration built this way is unusually stable. | 90s |
| 7:06 | Finish with the eyes closed. Let them rest. | 45s |
Contraindications & Guidance
- Not with glaucoma, recent eye surgery, or epilepsy — a flickering flame can be a trigger.
- Use a steady object rather than a candle if you wear contact lenses.
- Stop if the eyes hurt rather than simply water.
