All meditational practices aim initially at establishing concentration of mind as a prelude to meditation. To attain this state, various different methods are adopted. One of the most direct, simple and yet at the same time effective, is the technique of trataka. The mechanics of the practice are easy to learn and understand. It can be practised by everyone and the benefits are enormous.
The word trataka means ‘steady gazing’. The practice of trataka involves gazing at a point or object without blinking the eyes. It is a method of focussing the eyes and in turn the mind on one point to the exclusion of all others. The object can be either external to the body, in which case the practice is called bakir trataka (outer gazing), or the object of awareness can be internal, in which case it is called antar trataka (inner gazing). Through this method, all the attention and power of the mind is channelled into one continuous stream. This allows the latent potential within the mind to spontaneously arise.
Different methods of Trataka consists of three different modes of practice:
- Outer (bahir) trataka only
- Outer and inner (antar) trataka combined
- Inner trataka only
Outer trataka can be practised alone, though in fact it is generally combined with inner trataka for the best results. The technique that we will discuss in this lesson and the next will be a combination of both outer and inner trataka. The most effective, though more difficult technique, is inner trataka practised by itself – the third stage of trataka practice
Outer trataka alone: This can be practised on almost any object, a few suggestions for which are given subsequently. Agochari mudra is an excellent form of outer trataka. Because most people are habituated to being continu- ously extroverted during their lives, they find it almost impossible to close the eyes for more than a few seconds, unless they are intending to sleep. Outer trataka can be utilized under these circumstances. The most useful purpose of outer trataka, however, is to train the eyes so that they can gaze at an object for a long time without flickering the eyelids, so that one can gain a clear inner after-image for the purpose of inner trataka.
Outer and inner trataka combined: This is the form of trataka that we will describe in this topic and the following lesson’. One first of all gazes at an external point or object for some time, then closes the eyes and gazes at the after-image of the same object. Again any form can be used, though a bright object is most suitable, for this imprints a clear picture on the retina of the eyes, which can be clearly seen when the eyes are closed. While the stage of outer trataka does help to concentrate the mind, the main function is to produce a clear inner-image. This after-image acts as an almostoverwhelming object of attention during inner trataka. If it is bright and clear enough it will, in a sense, fascinate your awareness so that you can be aware of nothing else. This is exactly what is required for it leads to concentration of mental forces and in turn meditation.
The method of outer and inner trataka combined is especially useful for those people who have great difficulty in creating an inner- image at will, without an external counterpart. Those people who can easily create a steady and distinct inner-image without the assistance of an outer material object can practise inner trataka alone.
Inner trataka alone: This form of trataka is most conducive to introspection and explora- tion of the mind, for there is no contact with the outside world as there is with the other two modes. However, the other two forms, are most suitable for general practice and especially for beginners. The reason for this is that most people have a disturbed mind that is in continual conflict and turmoil. Under these circumstances it is generally difficult to create an inner image that is sufficiently overwhelm- ing to capture the attention of the mind. If the mind is disturbed and you practise inner trataka, you will generally find that the ever wandering mind quickly forgets the inner image and becomes sidetracked onto other thoughts. As a result you will fail to gain the most benefits from the practice. Under these conditions it is far better to practise outer trataka or outer trataka combined with inner trataka, for the clarity and more tangible nature of the outer object will be more likely to hold the attention of the mind to the exclusion of other thoughts.
You should definitely do inner trataka when you can create a clear inner image and when you feel that your mind has attained a reason- able degree of equanimity and steadiness. This state will come if you practise yoga with sincerity and enthusiasm. Inner trataka is a powerful method of developing awareness of the deeper aspects of the mind and awakening its incred- ible potential’.
Choice of object of awareness
Your choice of object can be almost anything. You must decide what is suitable for yourself.
A candle flame
A cross
Aum symbol
A flower – such as a rose or lotus Black dot on a white sheet of paper
The rising sun (not the midday sun)
The moon
- A star
Shivalingam
Nose tip
Eyebrow centre
- Another person’s eyes
. The sky • Water
⚫ Ishta Devata (personal deity)
Yin and yang symbol
. Crystal
- Yantra or mandala. Your own shadow Darkness Picture or statuette of Buddha, Picture or statuette of Christ. One’s eyes in a mirror
Trataka (concentrated gazing) Light a candle and place it on a small table so that the flame is exactly at eye level when sitting. Trim the wick and protect the flame from draughts so that it remains steady. Sit in any comfortable meditation asana with the head and spine erect.
Adjust the position so that the candle is an arm’s length away from the body. Close the eyes and relax the whole body, especially the eyes.
Be aware of body steadiness for a few minutes. Keep the body absolutely still throughout the practice.
Open the eyes and gaze steadily at the flame. Try not to blink or move the eyeballs in any way. Do not strain as this will cause tension and the eyes will flicker.
The awareness should be so completely centred on the flame that body awareness is lost. If the mind begins to wander, gently bring it back to the practice.
After a minute or two, when the eyes become tired or begin to water, close them gently. Gaze at the after-image of the flame in the space in front of the closed eyes. If the image moves up or down, or from side to side, observe it and try to stabilize it. When the image of the flame begins to fade, try to bring it back.
When the image can no longer be retained, gently open the eyes and gaze at the flame once more. Repeat the procedure for external gazing. Close the eyes once more and gaze at the inner image.
Continue in this way 3 or 4 times. After completing the final round, practise the technique of palming 2 or 3 times, before opening the eyes. This completes the practice.
Time of practice: Trataka may be performed at any time, but the best time is at dawn or dusk when the stomach is empty… Duration: Beginners should gaze for 1 or 2 minutes only, and then close the eyes. For general purposes 5 to 10 minutes is sufficient. For spiritual purposes, trataka may be performed for extended periods of time under the guidance of a competent teacher. Those who suffer from insomnia and mental tension should perform this practice for 10 to 15 minutes before sleeping at night. Sequence: Trataka should be performed after asanas, pranayama, mudras and bandhas to steady the body and mind.
Precautions: In the case of eye ailments, such as eyestrain, astigmatism and even the early symptoms of cataract, see the alternative practices on the following page. People with myopia (short-sightedness) severe enough to warrant glasses should retain their glasses while practising trataka on a flame.
Contra-indications: People suffering from glaucoma should not practise trataka. Epileptics should not practise trataka on a candle flame (see the alternative practice on the following page). Avoid practising trataka on the sun, as the delicate membranes of the eyes may be damaged. Benefits: This practice makes the eyes clear and bright. It balances the nervous system, relieving nervous tension.It improves the memory and helps to develop good concentration and strong willpower. It activates ajna chakra and is an excellent preparation for meditation.
Practice note: When trataka is practised on a steady flame. there should be no draught in the vicinity. The practitioner should always avoid undue strain. The ability to keep the eyes open without blinking should be developed gradually with consistent practice.
Trataka is an excellent method for clearing accumulated complexes, problems and suppressed thoughts from the mind, enabling the practitioner to witness what is surfacing. It is also possible, however, for these problems to manifest too rapidly, which may be mentally disturbing. If this occurs, stop the practice and seek advice from a competent teacher.
Trataka focuses the mind and curbs oscillating tendencies, making it one-pointed and awakening inner vision. All the attention and power of the mind is channelled into one continuous stream. Once this has been achieved, the latent potential within the mind is able to arise spontaneously. Alternative practices: In the case of eye ailments, such as eyestrain, astigmatism and even the early symptoms of cataract, a black dot should be used, instead of gazing at a candle flame. Practise in daylight or with steady background lighting.
Epileptics should not practise trataka on a candle flame. but should choose a black dot or some other completely steady object to gaze at, with steady background light
