Sean FargoPublished March 4, 2016 · Updated October 21, 2026 · 1 min read
Printable Worksheet
Trataka — Eye Gazing
PDF·193 KB
A mindful companion to this worksheet
A mindful approach to trataka — eye gazing
“Trataka — Eye Gazing” is an invitation to slow down and meet your experience with curiosity, honesty, and kindness.
How mindfulness can help
Mindfulness offers a steady place to stand while you work with any topic. Instead of being carried along by reaction, we notice what is here, sensations, thoughts, and feelings, and respond from presence rather than pressure.
Gentle steps to try
1Begin with the breath. You might take three slow breaths before opening the worksheet, and let the body arrive.
2Read with curiosity. Move through each prompt slowly. Notice which questions soften you and which ones tighten you.
3Write what is true now. There are no right answers, only honest ones. What is true at this moment is what the worksheet is asking for.
4Close with one breath. When you finish, pause. You might place a hand on your heart and thank yourself for showing up.
Insight does not arrive on a schedule. Trust the practice of returning, and the honesty you bring each time you do.
Trataka, or eye gazing, is a yogic technique from India for developing concentration. You rest your gaze on a single object, such as a black dot on a piece of paper, and bring it back each time it wanders. If you often feel scattered or distracted, regular practice may help you concentrate.
Safety note: Gaze gently and never strain your eyes. If your eyes feel even slight strain or begin to water, close them and rest before continuing. If you have eye strain or any eye condition, skip this practice or check with an eye care professional first.
For teachers, therapists & coaches
Need a worksheet for a specific client?
Describe your client and what you're working on together, and MindfulPro writes a client worksheet or handout for them.
