Trataka -
gazing
Yogi Shakti Das
Works on the ajna chakra or third eye. It is
a preliminary for sambhavi and unmani mudras . Trataka is
defined as focusing the eyes or "gazing" at an
object for a prolonged period without blinking. This creates
tears to flow in many people, thus washing and cleansing
the eyes from the inside out, without the need for eyecups
or eye washes. The usual and sufficient procedure is to
stare at a candle for three to five minutes without blinking.
At first you will feel like blinking, but you will soon
get used to it after some practice.
Technique:
Trataka is most often preformed on a candle
placed about three feet in front. Gaze steadily without
blinking at the candle-flame without blinking or moving
for 20 minutes (average). If the eyes feel strained visualize
a light moving from the centre of the ajna chakra above
through your eyes to the candle. Relax the eyes and rest
the mind.
One may mentally repeat if need be: "Just the flame.
Just the candle. Just the breath. Just the light. Just
this breath. Relax. etc" Afterwards close the eyes
and look for the subtle form of the candle inside ( antara ).
Begin with external objects which will steady and strengthen
the eyes while increasing the power of concentration ( dharana ).
If an image appears to move, bring it back to the central
space without moving the head or eye balls. Other objects
besides a candle can be used such as the ishta devi (personal
deity), a yantra , AUM symbol, or suchlike. Make
sure that the object is sanguine. After Trataka bring
cupped palms to the eyes and apply a soft inward motion
around the eye (cupping them but not creating any pressure
on the balls of the eye).
Trataka is also often performed on the setting
sun, one's shadow at noon, on a black point, on the written
symbol AUM or on other objects such as samyama on
a blue coloured object to relax one in meditation or on
any religious object, deity, picture, symbol, or artefact. Trataka also
aids the concentration. Breathe deeply and naturally and
always stop before pain or strain while allowing the eyes
to water and tear. Do not stare at the sun unless it is
low in the horizon (sunrise or sunset).
Trataka is similar to dristhi , but
with the exception that our intent here is to purify the
physical eyes while not blinking. Hatha yoga asana practice
also provides other exercises for the eyes such as the
eye circle movements which also increase circulation to
and purify the eyes.
There are two kinds of Trataka: bahiranga trataka (external)
where one fixes their gaze on an external object; and antaranga
trataka (internal) where the gaze is at the third
eye (inward and upward) or the inner celestial spaces such
as chidakash or hridayakash .
Benefits:
The eyes tear, are cleansed, washed, and stimulated. They
thus appear brighter and clear. Trataka stimulates
the activation of the ajna chakra . Trataka helps
focus and calm the nervous system and mind. It aids in
concentration and will power, thus expediting dharana
siddhi (the entering into the more subtle awareness
of antaranga yoga). Trataka not only
cleanses the yes but rather removes the coverings of the
third eye (gnosis).
Always spend a minute or two cupping the eyes with the
palms daily especially after Trataka .
Contra-indications & Cautions:
Those suffering from epilepsy should not practice trataka on
a candle flame.
