Autumn Moon Gazing Trataka
A stillness practice for presence, intuition & seasonal attunement.
As Autumn deepens and the days slowly grow shorter, the moon becomes a gentle companion in the early evenings, rising in cooler skies, casting soft light on crisp leaves and quiet moments. This practice invites you to slow down, connect with the season and rest your awareness in the glow of the moon.
What is Trakata?
Trakata (Sanskrit for “to gaze”) is a traditional yogic practice that involves focusing your eyes and attention on a single point… often a candle flame, to calm the mind, improve concentration and heighten inner clarity. But you don’t need a candle to experience its benefits.
In this autumnal variation, we use the moon as our natural focal point, letting its light and presence draw us into stillness.
Why the Moon?
The moon is a symbol of intuition, change and cycles, all of which are echoed in autumn. Watching the moon helps us tune in to a slower rhythm, offering space for gentle reflection and release.
This is not about ‘doing it right’ but about being present.
How to Practice Moon Gazing Trakata
Find a quiet space; choose an evening when the moon is visible, ideally during or near the full moon. Sit somewhere still, either outdoors or by a window.
Get comfortable; sit in a relaxed posture with your spine gently upright. Wrap yourself in a blanket or coat if it’s chilly. You may also want to have a journal nearby.
Begin your gaze; rest your eyes softly on the moon. Let your gaze be steady but not strained, you’re not staring, more inviting stillness. Let the moonlight meet your eyes.
Stay with it; breathe slowly. If your eyes feel tired or begin to water, gently close them and visualise the moon in your mind’s eye.
Sit in silence; remain in quiet stillness for a few moments. Let your breath be your anchor. If your mind wanders, come back to the feeling of the moonlight, the night air or the rise and fall of your breath.
Close with reflection; you might like to end by journaling with prompts like ‘what have I thought about whilst looking at the moon?’ ‘Was I able to let anything go?’ How can I bring this focus into the season?’
Gentle Notes
This practice can last anywhere from 3 to 15 minutes, depending on your comfort and focus.
If the moon isn’t visible, try visualising it or retuning to the practice another night.
Trust the pace of nature, there’s no rush.
A Seasonal Companion
As the trees release their leaves, the moon reminds us that change is natural and rest is sacred. Let this moon gazing practice become a quiet ritual, a way to honour both the season and your inner world.
