Trataka

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:

1. Trataka has many physical, mental and spiritual benefits.
2. Physically, it corrects eye weaknesses and certain defects such as nearsightedness.
3. Mentally, it increases nervous stability, removes insomnia and relaxes the anxious mind.
4. When the eyes are fixed and unmoving, the mind becomes the same.
5. The thinking process automatically ceases as concentration increases.
6. It brings control to the tempestuous rnind, and spiritually it awakens ajna chakra.

Extracted from the book Kundali Tantra by Swami Sivananda Saraswati