Trataka is an ancient yogic practice that involves focusing your gaze on a single point, such as a candle flame (Jyoti Trataka), to train the mind and improve concentration. By steadying your vision and focusing on one object or internal visualization, Trataka helps calm the mental chatter, cleanse the mind, and create deep mental clarity.
Trataka is traditionally practiced in Hatha Yoga and is considered one of the best techniques for developing Dharana (focused concentration) and preparing the mind for deeper meditation practices.
Through regular practice, Trataka can offer profound benefits, including:
In the Trataka Training Course Level 1, you will learn the foundational techniques of both external and internal Trataka. This course is structured for beginners or those new to meditation and is designed to help you build strong mental discipline and concentration.
External Trataka involves fixing your gaze on an external object, most commonly a candle flame. The flame becomes your anchor point for focus, helping you withdraw from external distractions and quiet the mind. You will also practice dot gazing (Bindu Trataka) and mirror gazing, both designed to sharpen your concentration and bring stillness to the mind.
As you progress in the course, you will be introduced to internal Trataka (Antar Trataka), where the object of focus is visualized within the mind. This practice will strengthen your ability to concentrate on internal symbols or lights, deepening your meditation practice and connecting you to your inner self.
In addition to Trataka, the course includes specific Pranayama (breath control) practices designed to support mental clarity and calmness. Techniques like Anulom Vilom, Nadi Shodhana, and Ujjayi Pranayama will enhance your ability to remain centered during Trataka and other meditative practices.
By training your mind to stay focused on one point, Trataka enhances your overall meditation practice. Whether you’re practicing mindfulness, silent meditation, or other yogic techniques, Trataka serves as a powerful tool to help you achieve Dharana (one-pointed focus) and move closer to Dhyana (deep meditation).
If you are new to meditation or looking to improve your focus and mental clarity, the Trataka Training Course Level 1 is ideal for you. This course is designed to provide a structured and systematic approach to meditation, giving you the tools to calm the mind, reduce stress, and improve your concentration.
If you’re a yoga practitioner who wants to enhance your concentration and take your meditation practice to the next level, this course will provide you with the perfect foundation. Trataka is often used by yogis to strengthen Dharana, making it easier to achieve deeper meditative states.
If you struggle with stress, anxiety, or an overactive mind, Trataka is a powerful tool for mental purification. By focusing your gaze and calming your thoughts, you can achieve a state of mental clarity and emotional balance.
After successfully completion of this course, you’ll receive the International Certificate from Adwait Yoga School. This School is an International Holistic Healing Institute accredited with Yoga Alliance USA and World Yoga Alliance, and is run by a Charitable Organization – Adwait Foundation®.
At Adwait Yoga School, you will learn Trataka under the guidance of Sri Yogi Anand, a master with over 25 years of experience in meditation and yoga. Sri Yogi Anand is known for his deep knowledge of spiritual practices and his ability to guide students toward higher levels of awareness and concentration.
Our courses are conducted at our Delhi and Rishikesh locations, both offering peaceful, natural settings ideal for meditation and spiritual growth. Whether you choose the urban serenity of Delhi or the spiritual energy of Rishikesh, you will find yourself fully immersed in the practice.
Our 1-week Trataka Training Course follows a structured curriculum that balances theory and practice. You will receive comprehensive instruction on the principles and techniques of Trataka, as well as time for personal reflection and practice under the supervision of experienced teachers.
Here’s what our students have to say about their experiences at Adwait Yoga School.
Our Trataka Training Course Level 1 is available in both residential and non-residential formats, giving you the flexibility to choose the option that best suits your needs.
Non-Residential Fees: $299 / INR 20,000
Includes all instructional sessions, daily pranayama and meditation practices, and course materials.
Residential Fees: $499 / INR 35,000
Includes accommodation, meals, all instructional sessions, daily pranayama and meditation practices, and course materials. The residential option allows you to immerse yourself fully in the yogic lifestyle.
The course duration is 1 week. During this time, you will learn the basics of Trataka and practice both external and internal techniques.
Yes, this course is designed for beginners or anyone new to meditation. The practices are taught step-by-step, making it easy for newcomers to learn and apply the techniques.
Trataka improves mental focus, enhances memory, purifies the mind, reduces stress, and prepares the practitioner for deeper meditation. It also improves eye health by strengthening the eye muscles.
You will learn the fundamentals of external Trataka (candle gazing, dot gazing, mirror gazing) and internal Trataka (visualizing symbols or lights within the mind). You will also practice pranayama to support focus and calmness.
No prior experience is needed. This course is designed to teach the foundations of Trataka in a way that is accessible to beginners.
Bring comfortable clothing suitable for meditation, a personal journal, and any personal items you may need for your stay. If you’re enrolling in the residential course, all meals and accommodation are provided.
Contact us and we’ll be happy to assist you!
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