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Candle Gazing Meditation

Candle gazing meditation, also known as Trataka, is one of the most ancient forms of meditation practice. There is something truly hypnotic and mesmerising about the naked flame of a candle and the calming effect it has on our minds.

In this meditation, the candle acts as the main focal point. You can use any type of candle: pilar candles, tea-lights, votive candles or lager candles with multiple wicks. Our favourite candles to practice candle gazing meditation are wood wick candles, as they have a hypnotic dancing flame and they make a very atmospheric and relaxing crackling sound. Make sure your candle is on a flat surface and in a safe space away from anything flammable or that could catch fire.

How to Practice Trataka Meditation

This meditation is best suited for when you are in a calm and reflective mood. We'd recommend to practice it in the evenings or in a darker room to create a nice relaxing atmosphere by candlelight.

  1. Light your candle and sit right opposite at a safe distance (approximately 1 meter away). Ideally the flame should be comfortably positioned at eye level.

  2. Focus your gaze to the candle's flame and take a moment to observe how it flickers. Appreciate how it changes shape in a dance-like movement. If you are meditating with a wood-wick candle, take notice of its crackling sound.

  3. Now gradually shift your focus on to your breath. Notice how your chest moves when you inhale, and when you exhale. As you inhale, imagine you a breathing in the warmth of the candle, as you exhale visualise the word "Breathe" (or any other word that resonates with you).

  4. Continue to allow the flame to be your main focal point and if you notice that your mind starts to wonder and gets distracted, simply accept it and bring your focus back to the flame. Keep going for as long as you wish, and when you are ready to end your practice, put out the candle with a gentle blow or covering the candle jar with a lid.

The benefits of candle meditation

Here are some of the many benefits of candle gazing meditation:

  • Helps to combat anxiety and manage stress

  • Enhanced focus

  • Improved quality of sleep

  • Increased self-awareness


This mediation is a particularly effective way to de-stress and unwind at the end of a busy day. You can also enhance your experience with one of our mood-boosting essential oil blends. Serenity, Intimacy and Freedom are our favourite blends for candle gazing meditation.

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