How Candle Meditation Helps You Improve Sleep, Focus, and Mental Health

Candle meditation is called Trataka, derived from the Sanskrit word “Trāṭak,” meaning “gaze or look.” It is a tantric practice of gazing at the flame of a candle in a peaceful setting.

Candle meditation is also called Candle Gazing, as the meditation solely depends on your attention to the flame. You focus your eyes on the candle and let the flame capture your attention for an uncertain period of time.

Sometimes it takes an hour for people to stay in a trance; other times, it can exceed well over 8 hours! As a simple meditation technique, candle meditation is highly effective in improving sleep, focus, mental health, and cognitive functions.

Additionally, candle meditation helps with inner peace and quiets the chattering mind. Let’s dig in…

Candle Gazing Meditation

The candle’s flame is the most crucial aspect of candle gazing meditation. It flickers and changes its shape and colors based on external factors such as a breeze.

The unpredictable way a flame moves fascinates our minds, and we wish to keep looking at it for as long as possible.

For this reason, candle gazing meditation is effective. It intrigues the mind to pay attention to the flame and forget anything that may be disturbing the balance.

Those who are interested in learning candle gazing meditation can benefit from the following steps:

Step 1: Pick a candle of your choice and light it up. You do not have to worry about the color or size of the candle, as long as you can pay attention to the flame.

Step 2: Before you start the meditation process, dim the lights in your room, so the flame can stand out. If other lights keep distracting you, there’s little chance of you benefiting from the meditation practice.

Step 3: Put the candle at your eye level so you can gaze comfortably. If you are sitting on a chair, keep the candle on a table in front of you.

Read ->  39 Free Your Mind Quotes To Clear Your Head

If you want to sit cross-legged for your meditation session, make sure the candle is safely placed in front of you on the floor. Remember to keep a distance of about 50 centimeters between you and the candle.

Candle meditation practice

Step 4: Straighten your back and take slow deep breaths before you start. Relax your body and let the tension go so that your meditation practice won’t get disrupted.

Step 5: Once you have eased your mind and body, gaze at the candle flame in front of you. Focus on the flickering of the flame and the changing colors and shapes. That’s all there is to candle gazing meditation!

Step 6: You have to hold your attention and look at the flame. Any thoughts that make you look elsewhere must be ignored so that you can focus on the flame only. If you get distracted, bring your attention back to the flame. You can blink if you want.

Candle meditation experts usually spend hours looking at a flame, but if you are new to this, do not overexert yourself. Start with a practice of 5 minutes per day. Gradually, you can increase the length to your liking.

Candle Meditation Benefits

Candle meditation is the first step for beginners interested in intense meditation practices. It offers a range of physical, mental, and psychological benefits. Some of them are:

Improves Eyesight

Candle meditation is a visual practice that demands your focus and sight remain on the candle’s flame. It strengthens the nerves of your eyes and improves your visual abilities.

Helps Reduce Anxiety

Anxiety prevents you from achieving a relaxed state of mind, but with the help of candle meditation, you can expect to reach a state of relaxation.

People who can’t reach that state with regular meditation practices use candle meditation. It is effective in reducing anxiety and helping you overcome mental barriers.

Read ->  Best Meditation Cushions

Woman meditating

Improves Memory and Focus

Since it’s a form of meditation, candle gazing helps increase memory and concentration. Focusing on the candle’s flame helps you reach the state of mindfulness, increasing your focus on other life tasks.

Helps Improve Mindfulness

Candle meditation helps you increase your focus and concentration, improving your mindful state. As an amateur, you may wonder how to achieve a peaceful state for a longer period.

With candle meditation, you can practice mindfulness that can be transferred to other meditation practices.

Best Candle Scents for Meditation

While you have the option to practice mindfulness with an unscented candle, you can increase the benefits of your practice by adding a scented candle to your sessions.

There is a range of scents that can improve your meditation practice. Some are Lavender, Jasmine, Ylang-Ylang, and Patchouli.


This candle scent is a common stress reliever. Lavender promotes relaxation and improves insomnia while also reducing the anxious feelings in your body.


The floral scent of Jasmine candles is great for meditation as it relieves stress and brightens the mood. Jasmine has been popular in Asia as a remedy for anxiety and depression for centuries.


It is a common perfume scent, also used for aromatherapy. Ylang-ylang is a feminine scent that calms your nerves and relaxes your body. It’s also beneficial for frustration and tension.


Patchouli stimulates the nerves and releases dopamine and serotonin in the brain. It’s a useful candle scent to release anxiety and frustration.

candle meditation for focus

What Color Candle Is Best for Meditation?

Each color of the candle represents something. While there are various colors to choose from, not all are best for meditation.

The best color for meditation is yellow. It signifies transformation, manifestation, confidence, and positivity. You can also try blue and clear-colored candles.

The blue candle represents intuition, meditation, calming, and psychic abilities. It soothes your inner energy as it cleanses your mind of negative thoughts. A clear candle is for clarity and cleansing. With a clear candle, you can have a new beginning as you let go of the past negativities.

Read ->  Who Was The Buddha?

Relaxation Music – 1 Hour Candle Meditation

Expand to full screen and use for candle meditation or as living background wallpaper. The video has been recorded and uploaded in full 1920 x 1080 resolution.


Candle meditation is the practice of gazing at a flame to achieve mindfulness and peace. There are many ways meditation can help improve your physical and mental abilities. Candle meditation helps by improving your memory, sight, focus, and ability to achieve mindfulness.

If you are new to candle meditation, practice it without overwhelming yourself. Once you have improved focus as you gaze at the flame, you’ll be able to conduct a longer session of candle meditation.

Candle Meditation – Frequently Asked Questions (FAQs)

How Do You Meditate with a Candle Gazing?

You focus your attention and gaze at the candle you’ve placed in front of you; that’s how you can mediate with candle gazing. It helps improve your cognitive abilities, eyesight, and memory.

How Long Should You Candle Gaze?

If you are new to candle gazing, you can start with a few minutes of concentration. Once you get the hang of it, you can visualize the flame in your mind’s eye.

How Do You Do a Flame Meditation?

You start by placing a candle at least 50 centimeters away from you and start gazing at the flame. You have to hold your attention and let go of negative and distracting thoughts to practice mindful meditation with a candle.

What Is Trataka Candle Gazing?

Trataka is the Sanskrit word for candle meditation, which means gaze or look. Trataka candle gazing is the practice of focusing on a flame for meditation. The practice helps with mindfulness.

Related Articles

Tara Brach: Legendary Meditation Teacher

Meditation Books to Open Your Mind Up

Satori in Japanese Zen Buddhism

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.