Meditation ยท Antar Trataka
Inner Gazing
Inner Gazing โ Antar Trataka โ is the inward half of the classical candle-gazing practice. After steadily gazing at a flame or point (external trataka), you close the eyes and hold the glowing after-image at the eyebrow-centre for as long as it lasts. It builds concentration and turns attention inward, bridging gazing and visualization.
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About this practice
Name: "Antar" means inner; "trataka" means steady gazing โ inner (closed-eye) gazing on the after-image.
Type: Concentration / gazing meditation (inner phase).
Source: Hatha yoga trataka tradition (Hatha Yoga Pradipika, Gheranda Samhita); the inner (antar) phase follows external gazing.
Who, when & how often
- โThose comfortable with candle gazing who want to deepen concentration.
- !Absolute (flame version): epilepsy โ do not gaze at flames.
- !Relative: glaucoma or eye conditions โ use a dot instead of a flame and keep it brief.
Best time: Evening in a dim, quiet room is traditional.
Frequency: A few times a week, in moderate sessions.
How to practise โ step by step
- 1First practise external gazing (trataka): softly gaze at a candle flame at eye level until the eyes water a little.
- 2Gently close the eyes.
- 3Watch the after-image of the flame that appears in the dark inner space.
- 4Rest attention on it at the eyebrow-centre, keeping the eyes and forehead relaxed.
- 5Hold it as long as it naturally lasts; when it fades, rest in the dark space.
- 6You may open the eyes and repeat once or twice.
Benefits
- โStrengthens one-pointed concentration.
- โTurns attention smoothly inward.
- โA bridge from external gazing toward inner visualization.
๐ช Tradition & origins
- Trataka (steady gazing) is one of the six classical cleansing kriyas (shatkarmas) of hatha yoga; "antar" (inner) trataka is the inward continuation.
- It is described in texts such as the Hatha Yoga Pradipika and Gheranda Samhita.
Tips to go deeper
- ๐กKeep the eyes and forehead completely relaxed while watching the after-image.
- ๐กDo not strain to keep the image โ let it fade naturally, then rest in the darkness.
- ๐กA steady, well-practised external gaze makes the inner image clearer.
Common mistakes
- โStraining the eyes upward to "hold" the after-image.
- โGetting frustrated when the image fades โ its fading is fine.
What you may experience
- ๐Normal: a glowing after-image that gradually fades; steadier inward focus.
- ๐Warning: eye strain โ stop and rest the eyes.
How to progress
Build a steady external gaze first; then extend how calmly you can rest on the inner after-image and the dark space that follows.
โ ๏ธ Cautions
- Keep the candle safe. AVOID or adapt (use a dot instead of a flame) with epilepsy, glaucoma, or eye conditions. Stop if the eyes feel strained; keep sessions moderate.
Evidence at a glance
Gazing/concentration practices can improve focus and steadiness.
Some small studies on trataka suggest concentration benefits; evidence is limited.
Myths vs. reality
โ Myth: The after-image is a mystical inner light or "third-eye" vision.
โ Reality: It is a normal visual after-effect of gazing at a bright object. It is a useful focus, but ordinary in origin.
Frequently asked questions
What is the after-image?
A natural visual after-effect: after gazing at a bright flame, a glowing impression lingers when you close the eyes. You rest attention on it as it slowly fades.
Is this different from candle gazing (Trataka)?
It is the inner continuation of it. External trataka is the open-eye gaze; antar trataka is watching the inner after-image with the eyes closed.
Key takeaways
- โญGaze at a flame, then watch its inner after-image at the brow with eyes closed.
- โญKeep the eyes and forehead relaxed; let the image fade naturally.
- โญThe inner (antar) continuation of classical trataka.
- โญAvoid flame-gazing with epilepsy; adapt for glaucoma/eye conditions.
Sources & further reading
- ๐Trฤแนญaka โ Wikipedia โ encyclopedia
- ๐Meditation: What You Need To Know โ NCCIH โ health authority (public domain)
๐ Your private notes
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