Fixed gazing on one point Sit in a comfortable meditative
asana, in a dark room in which there is no draught or breeze.
Place a lighted candle at eye level, directly in front of
the eyebrow center, at a
distance of approximately two feet.
Make sure that the wick is perfectly straight and that the
flame is motionless.
Straighten the spine, close the eyes and relax the body.
Be aware of the physical body only. Let it become as still
as a statue. From this time
on you should try to keep the body absolutely motionless
throughout the whole practice.
When you are prepared, open your eyes and gaze intently at
the brightest part of the flame - just above the tip of the wick.
With practice you should be able to gaze at the flame for a
few minutes, without
blinking or moving the eyeballs.
Continue to gaze at the flame with total concentration. The
whole of your s consciousness must become centered in the flame, to the extent
that awareness of the rest of the body and the room is lost.
The gaze should be absolutely fixed on one point.
When the eyes become tired (perhaps after a few minutes), or
if they begin to water, close them and relax.
Do not move the body, but be aware of the after-image of the
flame in front of the closed eyes.
Everyone has looked into the sun or a bright light, and on
closing the eyes for a few minutes, has seen the clear impression of that light on the
retina of the eye. Likewise, the after-image of the candle flame will be
clearly visible.
You should practise trataka on this image, holding it
directly in front or a little above the eyebrow center-As soon as it begins to
fade, open the eyes again and continue to concentrate on the external candle
flame.
Note: The best times to practise trataka are the dark hours
of the very early morning or late at night.
At these times, the atmosphere becomes very still and quiet
- not only the physical atmosphere, but the mental and psychic atmospheres
also. In this stillness, success in trataka is readily attained.
Other forms of trataka Trataka can be practised on a small
dot, the full moon, a shadow, a crystal ball, the nosetip, an image in water, a
yantra, darkness, a shivalingam and many other things.
Those who have a personal deity can practise trataka on his
or her form and those who have a guru can practise on his or her photograph.
Trataka can also be practised on the rising sun, one's own image in the mirror,
or the eyes of another person. These should, however, be done under the
guidance of a guru, as there are certain risks involved.
There are two divisions of trataka, bahiranga (outer) and
antaranga (inner).
The methods mentioned so far are all part of bahiranga trataka.
Inner trataka (antaranga) is internal visualization, perhaps of a chakra, a
yantra or your personal deity.
The eyes remain closed throughout. One of the
best inner objects for concentration is a tiny star or point of light.
Duration: Trataka can be practised as time permits, but 15
to 20 minutes is the usual period in the beginning.
Benefits:
- Trataka has many physical, mental and spiritual
benefits.
- Physically, it corrects eye weaknesses and certain defects such as
nearsightedness.
- Mentally, it increases nervous stability, removes insomnia and relaxes
the anxious mind.
- When the eyes are fixed and unmoving, the mind becomes the
same.
- The thinking process automatically ceases as concentration increases.
- It
brings control to the tempestuous rnind, and spiritually it awakens ajna
chakra.
Extracted from the book Kundali Tantra by Swami Sivananda Saraswati