Tratak on a Black Dot

In this post, I will show you the steps to perform Bindu Tratak (Gazing on a black dot) meditation which is very helpful for improving concentration.

I have already discussed Mirror Tratak and Candle Tratak, and here we will see how to meditate on a small black dot drawn on a sheet and use it as an instrument to achieve better control over thoughts.

Initial Preparations

Choosing a fixed place and time for this meditation is very imperative.(you can get some good ideas for this purpose in the post Creating a Good Atmosphere for Meditation.

Select a place where you get positive feelings and make sure that one will disturb you while doing this meditation.

Draw a black dot on a blank sheet, keep the diameter of the dot about 4-6cm and then stick it on the wall in a way that the dot gets positioned right in front of your eyes when you sit to meditate.

Steps to Perform Bindu Tratak

  • Sit in lotus posture, if you are not comfortable then you can use a floor chair, but make sure to keep your spine erect.
  • Sit 2-3 feet away from the wall where you have hung the sheet.
  • Close your eyes and take a few deep breaths till you feel completely relaxed.
  • Open your eyes and start gazing at the black dot.
  • Do not blink your eyes, your mind will wander every now and then and when that happens just gently bring your focus back without fighting with your thoughts or getting involved in thinking.
  • Continue for about 10-15 minutes initially, however gradually you can increase the time duration of this process.

Bindu Tratak Experiences

After practicing for a long time you will see the color of the dot changing, you may also see the shape getting altered.

Sometimes, this may become a distraction as you may get involved in thinking about what you are experiencing, just keep in mind that this is all normal and keep focusing without bothering about it.

The shape and color of the dot are not actually changing, it is just appearing like that and it is said that after mastering this technique a person can alter the shape and color at will so, in a way it indicates your progress.

After a while, you may also see the image getting disappeared and then coming back, be careful to not allow your excitement or any emotional reaction to affect your meditation.

Benefits: –

Caution and Tips: –

  • Splash cold water on your eyes and keep a wet cloth on it for a while after this meditation in order to avoid any irritations or headaches.
  • Do not practice Tratak if you have any eye related problem or if you wear spectacles.
  • Stop doing Tratak if you experience any strong discomfort.
  • Never try to force yourself to sit for a longer duration, allow the meditation to happen effortlessly and naturally.
  • You can use mindfulness exercises and vipassana meditation to calm down the mind chatter that makes it difficult for you to stay focused during this process.
  • This meditation is not suitable for minors.


I hope you enjoyed this post, you can get some more information on tratak meditation here and I would also like to recommend the book Dharana Darshan which contains a great deal of information on external object concentration exercises based on ancient wisdom that can help you with your spiritual progress.

I would love to hear from you so, please do write me in the box below. If you have something to add here, then you are most welcome. (Your email id will be safe and hidden; you can even prefer to use your secondary email id for commenting)

You can also mail your queries at, I will be very happy to help you.

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12 thoughts on “Tratak on a Black Dot

  1. Venhod


    Many thanks for a nice and clearly defined article. I am a beginner to Trataka and I want to improve my eyesight. I believe candle gazing is very beneficial for improving your eyesight. I was just concerned with your comments below regarding the risk. Could you please be kind to give me some guidance as to where to begin

    Could prove out to be dangerous when done without proper guidance
    Extreme practices are very unsafe

    Many thanks


    1. HARI S NAIR Post author

      So happy to hear that this post was of use to you friend. You might be knowing that tratak meditation is a type of meditation that requires guidance from a spiritual master. This method is also very good for improving concentration and will power. I had to highlight these potential risks on this post because these types of meditations are mostly searched by people who are looking for siddhis and powers, they go crazy behind the concept of achieving supernatural powers and risk their health in doing the same. I have been doing this meditation since a very long time and it has immensely helped me to improve concentration.
      This meditation is helpful in improving eyesight but this is not for those who already have any eye related issues, I would suggest you to keep the initial practices “10-15” minutes long and gradually increase the time duration as you become accustomed with the process. Stop the meditation if it causes any kind of discomfort(apart from a little eye burning).
      Hope this reply was helpful to you, thank you 🙂

  2. Riju

    I did this meditation for one week,later i got some problems like head ache,sleeplessness, over-thinking,nightmares etc.Can you tell me what is the reason.

    1. HARI S NAIR Post author

      I am sorry Riju, I can’t comment on why you had nightmares or sleeplessness..but I can say that such meditations often bring deep unconscious thinking patterns to your attention so that you could work on them. If the meditation is not comfortable for you then it is better to drop it and find the one that suits you.. thank you for reaching out 🙂

  3. Mohan Kathe

    I have a book on Tratak written by Anil Tikaeta. Dot gazing as you said is actually matching. I have started doing it for the last 10 days. I have experience different colours more specific blue, black, some time white and sometime gold colour emerging out. I am sincerely looking for black dot getting completely vanishing and that you see only a white paper or sometime not even a paper but a wall behind as said in the book. I am yet to experience that. Once the black dot disappears then my first stage gets over. Now my question is what are powers involved? After completing all stages in dot tratak as said in the book, the instant future knowledge like you come to know what will happen about 3 to 5 minutes ahead. Is this matching with your knowledge about dot gazing. I sincerely wanted to know about dot gazing.

    1. HARI S NAIR Post author

      Hi Mohan,

      I believe in experiential stuff and I have practiced this meditation for a very long time without gaining any such powers that many of the books suggests. I think Tratak should be performed to increase one’s ability to concentrate and for gaining greater mental alertness, with the improved ability to stay in the present moment one’s intuitive ability definitely gets better.

    1. HARI S NAIR Post author

      It depends on how you are going to make use of this method. When someone practices this in a balanced and proper way for years, their concentration can keep on getting better.


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